Comparing Nutrients in 5 ounces White Potatoes VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Navel Oranges	7%	2%	91%

Macro Nutrients

	White Potatoes	Navel Oranges	Recommended Dietary Allowance
Energy	3.37% 98kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	17% 22.3g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	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	0.66% 0.48g	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	% 0.75g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 6.07g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.97% 0.4mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	6.38% 25.5μg	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	14.3% 13mg	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	0.094% 0.014mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Navel Oranges	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	9.2% 0.74mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	8.94% 0.21mg	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	12.6% 88mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of White Potatoes vs Navel Oranges:

• Raw Whole White Potatoes have 2.5 times more Vitamin B3, 2.6 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.5 times more Vitamin B2, 1.9 times more Vitamin B9, 6.5 times more Vitamin C and 15 times more Vitamin E than Raw Whole White Potatoes.
• Both Raw Whole White Potatoes and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Raw Whole White Potatoes as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for White Potatoes vs Navel Oranges:

• Raw Whole White Potatoes have 3 times more Copper, 4 times more Iron, 1.9 times more Magnesium, 5 times more Manganese, 2.7 times more Phosphorus, 2.5 times more Potassium, 16 times more Sodium and 3.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.8 times more Calcium than Raw Whole White Potatoes.
• Both Raw Whole White Potatoes and Raw Navel Oranges have similar amounts of Water per 5 oz.
• Both Raw Whole White Potatoes as well as Raw Navel Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Whole White Potatoes have 1.4 times more Energy, 1.3 times more Carbohydrate and 1.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.4 times more Sugars and 6.6 times more Fructose than Raw Whole White Potatoes.
• Both Raw Whole White Potatoes and Raw Navel Oranges have similar amounts of Fiber per 5 oz.
• Both Raw Whole White Potatoes as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.