Comparing Nutrients in 5 ounces Oranges VS Dry Mashed Potato Granules

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Oranges	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.5% 0.26g	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	93% 121g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	6.8% 4.9g	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	1.97% 1.43g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.45g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	26.5% 10g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	42.2% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	94% 1.22mg	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	14% 56.7μg	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	58.3% 52.4mg	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	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	69% 1.6mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	70% 38.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.14% 5.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Dry Mashed Potato Granules:

• Raw Oranges have 11 times more Vitamin A and 1.4 times more Vitamin C than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 5.2 times more Vitamin B1, 6.3 times more Vitamin B2, 16.9 times more Vitamin B3, 1.4 times more Vitamin B5, 14.4 times more Vitamin B6, 1.3 times more Vitamin B9, 1.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Dry Mashed Potato Granules:

• Raw Oranges have 23.9 times more Water than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 2.3 times more Copper, 10.9 times more Iron, 9.8 times more Magnesium, 44.8 times more Manganese, 17.5 times more Phosphorus, 3.9 times more Potassium, 54.2 times more Selenium, more Sodium and 13 times more Zinc than Raw Oranges.
• Both Raw Oranges and Granules of Dehydrated Mashed Potatoes have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 2.7 times more Sugars than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 7.9 times more Energy, 8.1 times more Omega 3, 10 times more Omega 6, 7.3 times more Carbohydrate, 3 times more Fiber and 8.7 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.