Comparing Nutrients in 7 ounces Valencia Oranges VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Valencia Oranges	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	30.7% 40g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	0.79% 0.58g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	13% 4.96g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	45.6% 0.59mg	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	19.3% 77.4μg	4.96% 20μg	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	107% 96mg	28.7% 25.8mg	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	41.5% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.45% 98μg	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	2.23% 0.18mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	12% 0.27mg	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	4.8% 33.7mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Boiled Potato Flesh, Cooked In Skin:

• Raw Valencia Oranges have more Vitamin A, 2 times more Vitamin B2, 3.9 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin without Salt.
• While Boiled Potato Flesh, Cooked In Skin without Salt contains 5.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 4.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Valencia Oranges as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Boiled Potato Flesh, Cooked In Skin:

• Raw Valencia Oranges have 8 times more Calcium than Boiled Potato Flesh, Cooked In Skin without Salt.
• While Boiled Potato Flesh, Cooked In Skin without Salt contains 5.1 times more Copper, 3.4 times more Iron, 2.2 times more Magnesium, 6 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Potassium and 5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.6 times more Omega 3 and 1.4 times more Fiber than Boiled Potato Flesh, Cooked In Skin without Salt.
• While Boiled Potato Flesh, Cooked In Skin without Salt contains 1.8 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.