Comparing Nutrients in 7 ounces Navel Oranges VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Navel Oranges	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	3.35% 97kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	124% 161g	130g per day for Men 19-50 years
Sugars	23.3% 17g	9.2% 6.67g	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	2.7% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 1.96g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	34.5% 13g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry Mashed Potatoes Flakes	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	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	114% 1.5mg	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	23% 91μg	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	179% 161mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.4% 17.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	35.5% 0.32mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	14% 0.32mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	64% 2179mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dry Mashed Potatoes Flakes per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Dry Mashed Potatoes Flakes:

• 7 oz of Dehydrated Mashed Potatoes Flakes contain 14.5 times more Vitamin B1, 2.2 times more Vitamin B2, 14.7 times more Vitamin B3, 8 times more Vitamin B5, 9.5 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin C and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Dry Mashed Potatoes Flakes:

• 7 ounces of Navel Oranges have 1.6 times more Calcium and 13.1 times more Water than Dry Mashed Potatoes Flakes.
• While 7 oz of Dehydrated Mashed Potatoes Flakes contain 4.1 times more Copper, 9.3 times more Iron, 6 times more Magnesium, 5.6 times more Manganese, 6.8 times more Phosphorus, 6.6 times more Potassium, more Selenium, 77 times more Sodium and 8.8 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.5 times more Sugars and 2.3 times more Fructose than Dry Mashed Potatoes Flakes.
• While 7 oz of Dehydrated Mashed Potatoes Flakes contain 7.2 times more Energy, 6.5 times more Carbohydrate, 3 times more Fiber and 9.2 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.