Comparing Nutrients in 5 ounces White Potatoes VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	White Potatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	3.37% 98kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	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	17% 22.3g	17% 22g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	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	0.66% 0.48g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	White 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	8.4% 0.1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.97% 0.4mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	6.38% 25.5μg	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	14.3% 13mg	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	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	9.2% 0.74mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	8.94% 0.21mg	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	12.6% 88mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	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	3.13% 116g	3.15% 117g	3700g per day for Men 19-50 years

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

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

• 5 ounces of White Potatoes have 2.1 times more Vitamin B3 and 2.2 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B9 and 7.8 times more Vitamin C than Raw Whole White Potatoes.
• Both White Potatoes and Oranges with Peel provide similar amounts of Vitamin B5 per five ounces.
• Both Raw Whole White 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 White Potatoes vs Oranges with Peel :

• 5 ounces of White Potatoes have 2 times more Copper, 1.5 times more Magnesium, 2.8 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 7.8 times more Calcium and 1.5 times more Iron than Raw Whole White Potatoes.
• Both White Potatoes and Oranges with Peel contain similar levels of Water per five ounces.
• 5 ounces of White Potatoes lack sufficient amounts of Calcium
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Whole White 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 White Potatoes have 1.3 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.9 times more Fiber than Raw Whole White Potatoes.
• Both White Potatoes and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per five ounces.
• Both Raw Whole White Potatoes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.