Comparing Nutrients in 7 ounces Valencia Oranges VS Dry Mashed Potato Granules

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Valencia Oranges	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	3.35% 97kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2.1% 0.36g	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	131% 170g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	2.76% 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	NA	% 1.83g	g per day for Men 19-50 years
Sucrose	NA	% 2.02g	g per day for Men 19-50 years
Fiber	13% 4.96g	37% 14g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	131% 1.7mg	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	20% 79.4μg	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	81.6% 73.4mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	22.5% 0.2mg	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	2.23% 0.18mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	97% 2.22mg	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	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	41% 1395mg	3400mg per day for Men 19-50 years
Selenium	NA	98% 53.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.19% 7.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Dry Mashed Potato Granules:

• Raw Valencia Oranges have 12 times more Vitamin A and 1.3 times more Vitamin C than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 5.2 times more Vitamin B1, 6.3 times more Vitamin B2, 17.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 13.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Granules of Dehydrated Mashed Potatoes have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Valencia Oranges as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Dry Mashed Potato Granules:

• Raw Valencia Oranges have 23.8 times more Water than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 2.8 times more Copper, 12.1 times more Iron, 9.8 times more Magnesium, 48.7 times more Manganese, 14.4 times more Phosphorus, 3.9 times more Potassium, more Sodium and 15.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Granules of Dehydrated Mashed Potatoes have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Granules of Dehydrated Mashed Potatoes contain 7.6 times more Energy, 3.6 times more Omega 3, 4.1 times more Omega 6, 7.2 times more Carbohydrate, 2.8 times more Fiber and 7.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.