Comparing Nutrients in 7 ounces Valencia Oranges VS Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Russet Potatoes	10%	1%	89%

Macro Nutrients

	Valencia Oranges	Russet Potatoes	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.16% 0.16g	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	27.6% 36g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	0.63% 0.46g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	13% 4.96g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Russet Potatoes	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	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	52.7% 0.68mg	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	6.95% 27.8μg	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	12.6% 11.3mg	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	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Russet Potatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	22.7% 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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	13.5% 0.31mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	24.3% 828mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Russet Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Russet Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Russet Potatoes:

• 7 ounces of Valencia Oranges have 1.2 times more Vitamin B2, 2.8 times more Vitamin B9 and 8.5 times more Vitamin C than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 3.8 times more Vitamin B3 and 5.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Russet Potatoes provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Russet Potatoes:

• 7 ounces of Valencia Oranges have 3.1 times more Calcium than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 2.8 times more Copper, 9.6 times more Iron, 2.3 times more Magnesium, 6.8 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium and 4.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Russet Potatoes contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Russet Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.9 times more Fiber than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 1.6 times more Energy, 1.5 times more Carbohydrate and 2.1 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Russet Potatoes

What are the health benefits of Valencia Oranges compared to Russet Potatoes?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants, which can support immune function, digestion, and overall health. Russet potatoes, on the other hand, are rich in potassium, vitamin C, and B vitamins, providing energy and supporting nerve function. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Valencia Oranges or Russet Potatoes?

Both Valencia oranges and Russet potatoes can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, Valencia oranges are lower in calories and higher in fiber compared to Russet potatoes, making them a better choice for weight loss. Additionally, oranges are a good source of vitamin C and antioxidants, which can support overall health and weight management.

Should I eat more Valencia Oranges or more Russet Potatoes to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods. Both Valencia oranges and Russet potatoes offer unique benefits. Oranges are a good source of vitamin C, which can help with muscle recovery and immune function. On the other hand, Russet potatoes are a good source of carbohydrates, which are important for providing energy during workouts. To support muscle growth, consider incorporating a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds.

What is the environmental impact of producing Valencia Oranges compared to Russet Potatoes?

Valencia Oranges have a higher environmental impact compared to Russet Potatoes due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with more pesticides compared to potatoes. Additionally, the transportation of oranges over long distances contributes to their environmental footprint. Choosing locally grown, organic produce can help reduce the environmental impact of both Valencia Oranges and Russet Potatoes.