Comparing Nutrients in 5 ounces Regular Canned Potatoes VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Regular Canned Potatoes	Florida Oranges	Recommended Dietary Allowance
Energy	2.93% 85kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	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	15% 19.3g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	8.58% 3.26g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.57% 2g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	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	8.03% 0.096mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	2.13% 8.5μg	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	8.03% 7.23mg	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	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Florida Oranges	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	6.14% 0.055mg	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	22.3% 1.8mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	5.98% 0.14mg	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	5.67% 39.7mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	9.55% 325mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	20.7% 310mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Regular Canned Potatoes VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Regular Canned Potatoes 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 Regular Canned Potatoes vs Florida Oranges:

• 5 ounces of Regular Canned Potatoes have 2.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.7 times more Vitamin B6 than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 1.5 times more Vitamin B1, 3.1 times more Vitamin B2, 2.8 times more Vitamin B9 and 8.8 times more Vitamin C than Canned Potatoes Solids with Salt.
• 5 ounces of Regular Canned Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Canned Potatoes Solids with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Regular Canned Potatoes vs Florida Oranges:

• 5 ounces of Regular Canned Potatoes have 1.5 times more Copper, 14 times more Iron, 1.4 times more Magnesium, 4 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, more Sodium and 3.5 times more Zinc than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 8.6 times more Calcium than Canned Potatoes Solids with Salt.
• Both Regular Canned Potatoes and Florida Oranges contain similar levels of Water per five ounces.
• 5 ounces of Regular Canned Potatoes lack sufficient amounts of Calcium
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Canned Potatoes Solids with 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 Regular Canned Potatoes have 1.3 times more Energy and 2 times more Protein than Florida Oranges.
• Both Regular Canned Potatoes and Florida Oranges offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Canned Potatoes Solids with Salt as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in five ounces.