Comparing Nutrients in 5 ounces Russet Potatoes VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Russet Potatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	3.86% 112kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	19.7% 25.6g	17% 22g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.45% 0.33g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	5.4% 3.03g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	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	9.7% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	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	4.96% 20μg	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	8.98% 8.08mg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	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	15.2% 1.2mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	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	11% 78mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	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	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3% 111g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Russet Potatoes VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Russet Potatoes 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 Russet Potatoes vs Oranges with Peel :

• 5 ounces of Russet Potatoes have 2.1 times more Vitamin B3 and 3.7 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.5 times more Vitamin B2, 2.1 times more Vitamin B9 and 12.5 times more Vitamin C than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• Both Raw Whole Russet Potatoes 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 Russet Potatoes vs Oranges with Peel :

• 5 ounces of Russet Potatoes have 1.8 times more Copper, 1.6 times more Magnesium, 2.5 times more Phosphorus, 2.1 times more Potassium and 2.6 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 5.4 times more Calcium than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Oranges with Peel contain similar levels of Iron and Water per five ounces.
• 5 ounces of Russet Potatoes lack sufficient amounts of Calcium
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Whole Russet Potatoes as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Russet Potatoes have 1.3 times more Energy and 1.6 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.5 times more Fiber than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Oranges with Peel offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Whole Russet Potatoes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.