Comparing Nutrients in 7 ounces Florida Oranges VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Potatoes	10%	1%	89%

Macro Nutrients

	Florida Oranges	Potatoes	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	17.6% 23g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	25% 18g	2.24% 1.63g	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	0.71% 0.52g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	11% 4.17g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	7.26% 4.07g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Potatoes	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	45.5% 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	8.43% 33.7μg	7.44% 29.8μg	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	99% 89.3mg	43.4% 39mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Potatoes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	24.3% 0.22mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	13.2% 0.3mg	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	3.4% 24mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	25% 843mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.25% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Potatoes per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.3 times more Vitamin C than Potatoes.
• While 7 oz of Raw Whole Potatoes contain 2.7 times more Vitamin B3 and 5.8 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Potatoes provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• Both Raw Florida Oranges as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Potatoes:

• 7 ounces of Florida Oranges have 3.6 times more Calcium than Potatoes.
• While 7 oz of Raw Whole Potatoes contain 2.8 times more Copper, 9 times more Iron, 2.3 times more Magnesium, 6.4 times more Manganese, 4.8 times more Phosphorus, 2.5 times more Potassium and 3.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Potatoes contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 7 ounces of Potatoes lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Whole Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 11.1 times more Sugars than Potatoes.
• While 7 oz of Raw Whole Potatoes contain 1.7 times more Energy, 1.5 times more Carbohydrate and 2.9 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Potatoes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Raw Whole Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Potatoes

What are the health benefits of Florida Oranges compared to Potatoes?

Florida oranges are a great source of vitamin C, which is important for immune function, skin health, and collagen production. They also contain fiber, antioxidants, and folate. Potatoes, on the other hand, are rich in potassium, vitamin C, and B vitamins. They also provide fiber and are a good source of energy. Both Florida oranges and potatoes offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and well-being.

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

Both Florida oranges and potatoes can be part of a healthy weight loss diet when consumed in moderation. Oranges are low in calories and high in fiber, making them a good choice for weight loss. Potatoes, on the other hand, are also low in calories but higher in carbohydrates, so portion control is important. Ultimately, weight loss is achieved by creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control rather than relying on a single food for weight loss.

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

To gain more muscles while training consistently, it is important to consume a balanced diet that includes a variety of plant-based foods. Both Florida oranges and potatoes can be beneficial for muscle growth. Oranges are a good source of vitamin C, which is important for collagen production and muscle repair. Potatoes are a good source of carbohydrates, which provide energy for workouts and help with muscle recovery. It is recommended to include both foods in your diet to support your muscle-building goals.

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

The environmental impact of producing Florida oranges is generally higher compared to potatoes due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with pesticides. Additionally, transporting oranges over long distances contributes to carbon emissions. Potatoes, on the other hand, require less water and are typically grown closer to where they are consumed, reducing transportation emissions. Overall, choosing locally grown, organic produce can help reduce the environmental impact of both oranges and potatoes.