Comparing Nutrients in 5 ounces Navel Oranges VS Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Navel Oranges	Red Potatoes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.37% 0.062g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	16.6% 12g	2.52% 1.83g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.41g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Red 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	8.03% 0.096mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	18.5% 0.24mg	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	6.38% 25.5μg	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	13.5% 12mg	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	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Red Potatoes	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	21% 0.19mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	8.7% 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	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Red Potatoes per 5 oz

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

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

• 5 ounces of Navel Oranges have 1.6 times more Vitamin B2, 1.9 times more Vitamin B9 and 6.9 times more Vitamin C than Red Potatoes.
• While 5 oz of Raw Whole Red Potatoes contain 2.7 times more Vitamin B3, 2.2 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Red Potatoes provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Red Potatoes:

• 5 ounces of Navel Oranges have 4.3 times more Calcium than Red Potatoes.
• While 5 oz of Raw Whole Red Potatoes contain 3.4 times more Copper, 5.6 times more Iron, 2 times more Magnesium, 4.9 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium and 4.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Red Potatoes contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Red Potatoes lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Whole Red Potatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 6.6 times more Sugars, 7.3 times more Fructose and 1.3 times more Fiber than Red Potatoes.
• While 5 oz of Raw Whole Red Potatoes contain 1.4 times more Energy, 1.3 times more Carbohydrate and 2.1 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.