Comparing Nutrients in 5 ounces Dry Mashed Potatoes Flakes VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Navel Oranges	Recommended Dietary Allowance
Energy	17.3% 502kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	16.6% 12g	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	1.9% 1.4g	4.4% 3.2g	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	% 1.26g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 6.07g	g per day for Men 19-50 years
Fiber	24.6% 9.36g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	21% 12g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.88mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	8.6% 0.11mg	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	16.3% 65.2μg	12% 48μg	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	128% 115mg	93% 83.8mg	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	0.28% 0.043mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Navel Oranges	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	21.4% 1.7mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	1.8% 0.041mg	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	31.6% 221mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.25% 9.33g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Navel Oranges per 5 oz

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

Lets compare vitamin content per 5 ounces of Dry Mashed Potatoes Flakes vs Navel Oranges:

• 5 ounces of Dry Mashed Potatoes Flakes have 14.5 times more Vitamin B1, 2.2 times more Vitamin B2, 14.7 times more Vitamin B3, 8 times more Vitamin B5, 9.5 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin C and more Vitamin K than Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Dry Mashed Potatoes Flakes vs Navel Oranges:

• 5 ounces of Dry Mashed Potatoes Flakes have 4.1 times more Copper, 9.3 times more Iron, 6 times more Magnesium, 5.6 times more Manganese, 6.8 times more Phosphorus, 6.6 times more Potassium, more Selenium, 77 times more Sodium and 8.8 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.6 times more Calcium and 13.1 times more Water than Dehydrated Mashed Potatoes Flakes.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Mashed Potatoes Flakes have 7.2 times more Energy, 6.5 times more Carbohydrate, 3 times more Fiber and 9.2 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.5 times more Sugars and 2.3 times more Fructose than Dehydrated Mashed Potatoes Flakes.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in five ounces.