Comparing Nutrients in 7 ounces Florida Oranges VS Russet Potatoes

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Russet Potatoes	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.16% 0.052g	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	27.6% 36g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Russet 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	13.6% 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	4.96% 0.79mg	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	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Russet Potatoes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.07% 0.048mg	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	3.4% 24mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	24.3% 828mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Russet Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida 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 Florida Oranges vs Russet Potatoes:

• 7 ounces of Florida Oranges have 1.2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.2 times more Vitamin B9 and 7.9 times more Vitamin C than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 2.6 times more Vitamin B3 and 6.8 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Russet Potatoes provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Florida Oranges as well as Raw Whole Russet 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 Russet Potatoes:

• 7 ounces of Florida Oranges have 3.3 times more Calcium than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 2.6 times more Copper, 9.6 times more Iron, 2.3 times more Magnesium, 6.5 times more Manganese, 4.6 times more Phosphorus, 2.5 times more Potassium and 3.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Russet 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 Russet Potatoes lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Whole Russet Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 14.7 times more Sugars and 1.8 times more Fiber than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 1.7 times more Energy, 1.6 times more Carbohydrate and 3.1 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 Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Russet Potatoes

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

Florida oranges are a great source of vitamin C, which supports the immune system, skin health, and iron absorption. They also contain fiber, potassium, and antioxidants. On the other hand, Russet potatoes are high in potassium, vitamin C, and fiber, but they are also a starchy vegetable with a higher glycemic index. Overall, both Florida oranges and Russet potatoes offer unique health benefits and can be part of a balanced vegan diet.

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

Both Florida oranges and Russet potatoes can be part of a healthy weight loss diet due to their nutrient content and low calorie density. Oranges are low in calories and high in fiber, which can help you feel full and satisfied. Potatoes are also low in calories and a good source of fiber, but they are higher in carbohydrates compared to oranges. Ultimately, weight loss is achieved by creating a calorie deficit, so it's important to focus on overall calorie intake and include a variety of nutrient-dense foods in your diet.

Should I eat more Florida Oranges or more Russet 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 Russet Potatoes are nutritious choices, but for muscle building, you may want to focus more on protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Incorporating a variety of plant-based protein sources along with a balanced diet and proper training can help support muscle growth.

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

Producing Florida oranges generally has 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 grown in water-stressed regions, leading to potential water scarcity issues. Additionally, oranges are more susceptible to pests and diseases, resulting in higher pesticide use. On the other hand, potatoes have a lower water footprint and can be grown with fewer pesticides. Transportation emissions can vary depending on the location of production and distribution for both crops.