Comparing Nutrients in 5 ounces Boiled Potato Flesh, Cooked In Skin VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Florida Oranges	Recommended Dietary Allowance
Energy	4.25% 123kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	18% 13g	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	0.57% 0.41g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	5.56% 0.072mg	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	3.54% 14μg	6.02% 24μg	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	20.5% 18.4mg	71% 63.8mg	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	0.094% 0.014mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Florida Oranges	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	5.5% 0.44mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	1.48% 0.034mg	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	8.9% 62.4mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato Flesh, Cooked In Skin versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Flesh, Cooked In Skin vs Florida Oranges:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 3.6 times more Vitamin B3, 2.1 times more Vitamin B5 and 5.9 times more Vitamin B6 than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 2 times more Vitamin B2, 1.7 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Florida Oranges provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Potato Flesh, Cooked In Skin vs Florida Oranges:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 4.8 times more Copper, 3.4 times more Iron, 2.2 times more Magnesium, 5.8 times more Manganese, 3.7 times more Phosphorus, 2.2 times more Potassium and 3.8 times more Zinc than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 8.6 times more Calcium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Florida Oranges contain similar levels of Water per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Florida Oranges lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 1.9 times more Energy, 1.7 times more Carbohydrate and 2.7 times more Protein than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 10 times more Sugars and 1.3 times more Fiber than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in five ounces.