Comparing Nutrients in 7 ounces Oranges VS Dry Mashed Potatoes Flakes

Macros Ratio

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

Macro Nutrients

	Oranges	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	3.2% 93kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	124% 161g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	9.2% 6.67g	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	2.7% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 1.96g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	34.5% 13g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	114% 1.5mg	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	15% 59.5μg	23% 91μg	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	117% 106mg	179% 161mg	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	2.4% 0.36mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.4% 17.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	35.5% 0.32mg	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	2.5% 0.2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	14% 0.32mg	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	3.97% 27.8mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	64% 2179mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Dry Mashed Potatoes Flakes:

• Raw Oranges have 11 times more Vitamin A and 6 times more Vitamin E than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 11.4 times more Vitamin B1, 2.8 times more Vitamin B2, 22.2 times more Vitamin B3, 8.3 times more Vitamin B5, 12.5 times more Vitamin B6, 1.5 times more Vitamin B9, 1.5 times more Vitamin C and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Dry Mashed Potatoes Flakes:

• Raw Oranges have 1.5 times more Calcium and 13.2 times more Water than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 3.6 times more Copper, 12.1 times more Iron, 6.6 times more Magnesium, 6.4 times more Manganese, 11.1 times more Phosphorus, 6.1 times more Potassium, 26.8 times more Selenium, more Sodium and 10 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 2.8 times more Sugars than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 7.5 times more Energy, 3.9 times more Omega 3, 6.9 times more Carbohydrate, 2.8 times more Fiber and 8.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.