Comparing Nutrients in 5 ounces Valencia Oranges VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Potatoes	10%	1%	89%

Macro Nutrients

	Valencia Oranges	Potatoes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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% 17g	19% 24.8g	130g per day for Men 19-50 years
Sugars	NA	1.6% 1.16g	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	0.51% 0.37g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Potatoes	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	32.5% 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	14% 55.3μg	5.3% 21.3μg	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	76.4% 68.7mg	31% 28mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Potatoes	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	17.3% 0.16mg	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	1.6% 0.13mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	9.43% 0.22mg	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	3.44% 24mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.04% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Potatoes:

• 5 ounces of Valencia Oranges have 1.3 times more Vitamin B2, 2.6 times more Vitamin B9 and 2.5 times more Vitamin C than Potatoes.
• While 5 oz of Raw Whole Potatoes contain 3.9 times more Vitamin B3 and 4.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Potatoes provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Potatoes:

• 5 ounces of Valencia Oranges have 3.3 times more Calcium than Potatoes.
• While 5 oz of Raw Whole Potatoes contain 3 times more Copper, 9 times more Iron, 2.3 times more Magnesium, 6.7 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Potassium and 5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Potatoes contain similar levels of Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Whole Potatoes contain 1.6 times more Energy, 1.5 times more Carbohydrate and 2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Potatoes offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Raw Whole Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.