Comparing Nutrients in 7 ounces Florida Oranges VS Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Florida Oranges	Red Potatoes	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.51% 0.087g	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	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	25% 18g	3.53% 2.56g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.58g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Red 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	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	26% 0.34mg	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	8.93% 35.7μg	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	19% 17mg	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	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Red Potatoes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	29.5% 0.27mg	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	18% 1.45mg	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	2.07% 0.048mg	12% 0.28mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Red Potatoes per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 5.2 times more Vitamin C than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 2.9 times more Vitamin B3, 3.3 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Red Potatoes provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Red Potatoes:

• 7 ounces of Florida Oranges have 4.3 times more Calcium than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 3.4 times more Copper, 8.1 times more Iron, 2.2 times more Magnesium, 5.9 times more Manganese, 5.1 times more Phosphorus, 2.7 times more Potassium and 4.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Red 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 Red Potatoes lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Whole Red Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 7.1 times more Sugars and 1.4 times more Fiber than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 1.5 times more Energy, 1.4 times more Carbohydrate and 2.7 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Raw Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Red Potatoes

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

Florida oranges are a great source of vitamin C, which supports a healthy immune system, skin health, and iron absorption. They also contain fiber, potassium, and antioxidants. Red potatoes, on the other hand, are a good source of vitamin C, potassium, and fiber, as well as vitamin B6. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both Florida oranges and red potatoes can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, when it comes to weight loss, the key is creating a calorie deficit by consuming fewer calories than you burn. Therefore, it's important to focus on overall calorie intake and portion sizes rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and legumes into your diet can help support weight loss while providing essential nutrients.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both Florida oranges and red potatoes are nutritious options, but red potatoes are a better choice for muscle building as they are a good source of carbohydrates for energy and contain some protein. Additionally, red potatoes are rich in potassium, which is important for muscle function. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains into your diet will also support muscle growth and recovery.

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

The environmental impact of producing Florida oranges is generally higher compared to red potatoes due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water to grow and are often grown in monoculture orchards that can lead to soil degradation and biodiversity loss. Red potatoes, on the other hand, can be grown with less water and pesticides, and can also be more easily rotated with other crops to maintain soil health. Choosing locally grown, organic produce whenever possible can help reduce the environmental impact of both oranges and red potatoes.