Comparing Nutrients in 7 ounces Navel Oranges VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Navel Oranges	Baked Potatoes	Recommended Dietary Allowance
Energy	3.35% 97kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	32.3% 42g	130g per day for Men 19-50 years
Sugars	23.3% 17g	3.23% 2.34g	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	6.16% 4.47g	0.93% 0.67g	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	% 3.9g	% 0.87g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.79g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Baked Potatoes	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	11.2% 0.13mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	47.5% 0.62mg	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	17% 67.5μg	14% 55.6μg	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	130% 117mg	21% 19mg	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% 0.3mg	0.53% 0.079mg	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

	Navel Oranges	Baked Potatoes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	26% 0.23mg	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	3.22% 0.26mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	19% 0.43mg	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	6.52% 45.6mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	31.2% 1062mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4% 149g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 12 times more Vitamin A, 1.2 times more Vitamin B9, 6.2 times more Vitamin C and 3.8 times more Vitamin E than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 3.3 times more Vitamin B3, 1.4 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Whole Baked Potatoes have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Raw Navel Oranges as well as Whole Baked Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Baked Potatoes:

• Raw Navel Oranges have 2.9 times more Calcium than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 3 times more Copper, 8.3 times more Iron, 2.5 times more Magnesium, 7.6 times more Manganese, 3 times more Phosphorus, 3.2 times more Potassium and 4.5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Whole Baked Potatoes have similar amounts of Water per 7 oz.
• Both Raw Navel Oranges as well as Whole Baked Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 7.2 times more Sugars and 6.6 times more Fructose than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 1.9 times more Energy, 1.7 times more Carbohydrate and 2.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Whole Baked Potatoes have similar amounts of Fiber per 7 oz.
• Both Raw Navel Oranges as well as Whole Baked Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.