Comparing Nutrients in 5 ounces Oranges VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Oranges	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	22% 28.5g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	1.78% 1.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.57% 0.41g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83.8% 75.4mg	20.5% 18.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1.77% 0.14mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	8.5% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.83% 20mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.32% 123g	2.95% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Boiled Potato Flesh, Cooked In Skin:

• Raw Oranges have more Vitamin A, 2 times more Vitamin B2, 3 times more Vitamin B9, 4.1 times more Vitamin C and 18 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• While Boiled Potato Flesh, Cooked In Skin without Salt contains 5.1 times more Vitamin B3, 2.1 times more Vitamin B5, 5 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Oranges as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Boiled Potato Flesh, Cooked In Skin:

• Raw Oranges have 8 times more Calcium than Boiled Potato Flesh, Cooked In Skin without Salt.
• While Boiled Potato Flesh, Cooked In Skin without Salt contains 4.2 times more Copper, 3.1 times more Iron, 2.2 times more Magnesium, 5.5 times more Manganese, 3.1 times more Phosphorus, 2.1 times more Potassium and 4.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of Water per 5 oz.
• Both Raw Oranges as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 10.3 times more Sugars and 1.3 times more Fiber than Boiled Potato Flesh, Cooked In Skin without Salt.
• While Boiled Potato Flesh, Cooked In Skin without Salt contains 1.9 times more Energy, 1.7 times more Carbohydrate and 2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.