Comparing Nutrients in 5 ounces Baked Potatoes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Baked Potatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	4.55% 132kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	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	23% 30g	17% 22g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	0.66% 0.48g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	10% 0.13mg	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	9.92% 39.7μg	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	15% 13.6mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	19% 1.53mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	14% 99mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.87% 106g	3.15% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Potatoes vs Oranges with Peel :

• Whole Baked Potatoes have 2.8 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 13 times more Vitamin A, 1.6 times more Vitamin B1 and 7.4 times more Vitamin C than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges with Peel have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 5 oz.
• Both Whole Baked Potatoes as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Baked Potatoes vs Oranges with Peel :

• Whole Baked Potatoes have 2.1 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 3.2 times more Phosphorus, 2.7 times more Potassium and 3.3 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 4.7 times more Calcium and 1.8 times more Selenium than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges with Peel have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Whole Baked Potatoes have 1.5 times more Energy, 1.4 times more Carbohydrate and 1.9 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2 times more Fiber than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Oranges with Peel have similar amounts of Omega 3 per 5 oz.
• Both Whole Baked Potatoes as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.