Comparing Nutrients in 5 ounces Navel Oranges VS Peeled Potatoes Boiled with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Peeled Potatoes Boiled with Salt	8%	1%	91%

Macro Nutrients

	Navel Oranges	Peeled Potatoes Boiled with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	13.7% 17.8g	22% 28.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	1.74% 1.26g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Peeled Potatoes Boiled with Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	29.3% 0.38mg	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	12% 48μg	3.2% 12.8μg	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	93% 83.8mg	11.7% 10.5mg	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	1.4% 0.21mg	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

	Navel Oranges	Peeled Potatoes Boiled with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	26.3% 0.24mg	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	2.3% 0.18mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	8.63% 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	4.66% 32.6mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Peeled Potatoes Boiled with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Peeled Potatoes Boiled with Salt:

• 5 ounces of Navel Oranges have 2.7 times more Vitamin B2, 3.8 times more Vitamin B9 and 8 times more Vitamin C than Peeled Potatoes Boiled with Salt.
• While 5 oz of Boiled Peeled Potatoes Flesh with Salt contain 1.4 times more Vitamin B1, 3.1 times more Vitamin B3, 2 times more Vitamin B5 and 3.4 times more Vitamin B6 than Raw Navel Oranges.
• 5 ounces of Peeled Potatoes Boiled with Salt have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Boiled Peeled Potatoes Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Peeled Potatoes Boiled with Salt:

• 5 ounces of Navel Oranges have 5.4 times more Calcium than Peeled Potatoes Boiled with Salt.
• While 5 oz of Boiled Peeled Potatoes Flesh with Salt contain 4.3 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 4.8 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 241 times more Sodium and 3.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Peeled Potatoes Boiled with Salt contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Peeled Potatoes Boiled with Salt lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Boiled Peeled Potatoes Flesh with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 9.6 times more Sugars than Peeled Potatoes Boiled with Salt.
• While 5 oz of Boiled Peeled Potatoes Flesh with Salt contain 1.8 times more Energy, 1.6 times more Carbohydrate and 1.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Peeled Potatoes Boiled with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Boiled Peeled Potatoes Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.