Comparing Nutrients in 5 ounces Florida Oranges VS Frozen Roasted Yellow Fleshed Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Roasted Yellow Fleshed Potatoes with Salt	7%	14%	79%

Macro Nutrients

	Florida Oranges	Frozen Roasted Yellow Fleshed Potatoes with Salt	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	5.8% 169kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.7% 2.62g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	25.6% 33.2g	130g per day for Men 19-50 years
Sugars	18% 13g	0.61% 0.44g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Roasted Yellow Fleshed Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	NA	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	6.02% 24μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71% 63.8mg	9.45% 8.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Roasted Yellow Fleshed Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	NA	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	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	NA	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	NA	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	2.43% 17mg	NA	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	32% 479mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	NA	11mg per day for Men 19-50 years
Water	3.34% 124g	2.7% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Roasted Yellow Fleshed Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Frozen Roasted Yellow Fleshed Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Frozen Roasted Yellow Fleshed Potatoes with Salt:

• 5 ounces of Florida Oranges have 7.5 times more Vitamin C than Frozen Roasted Yellow Fleshed Potatoes with Salt.

Comparing minerals per 5 ounces for Florida Oranges vs Frozen Roasted Yellow Fleshed Potatoes with Salt:

• 5 ounces of Florida Oranges have 3.9 times more Calcium and 1.2 times more Water than Frozen Roasted Yellow Fleshed Potatoes with Salt.
• While 5 oz of Frozen Roasted Yellow Fleshed Potatoes with Salt contain 5 times more Iron, 2.6 times more Potassium and more Sodium than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron
• 5 ounces of Frozen Roasted Yellow Fleshed Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 29.5 times more Sugars than Frozen Roasted Yellow Fleshed Potatoes with Salt.
• While 5 oz of Frozen Roasted Yellow Fleshed Potatoes with Salt contain 2.6 times more Energy, 2 times more Carbohydrate and 2.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Frozen Roasted Yellow Fleshed Potatoes with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein