Comparing Nutrients in 5 ounces Potato Flour VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Potato Flour	Oranges with Peel	Recommended Dietary Allowance
Energy	17.4% 506kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	91% 118g	17% 22g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	22% 8.36g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.6% 1.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.86% 35.4μg	10.6% 42.5μg	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	6% 5.4mg	112% 101mg	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	2.36% 0.35mg	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

	Potato Flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.2% 92mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	8.98% 0.081mg	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	24.5% 1.96mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	59.5% 26.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34% 238mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.25% 9.24g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Flour versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Flour vs Oranges with Peel :

• 5 ounces of Potato Flour have 2.3 times more Vitamin B1, 7 times more Vitamin B3, 1.4 times more Vitamin B5 and 8.3 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 18.7 times more Vitamin C than Potato Flour.
• Both Potato Flour and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• Both Potato Flour as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Potato Flour vs Oranges with Peel :

• 5 ounces of Potato Flour have 3.5 times more Copper, 1.7 times more Iron, 4.6 times more Magnesium, 7.6 times more Phosphorus, 5.1 times more Potassium, 1.6 times more Selenium, 27.5 times more Sodium and 4.9 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 12.6 times more Water than Potato Flour.
• Both Potato Flour and Oranges with Peel contain similar levels of Calcium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Flour have 5.7 times more Energy, 2.2 times more Omega 3, 5.4 times more Carbohydrate, 1.3 times more Fiber and 5.3 times more Protein than Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Potato Flour as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.