Comparing Nutrients in 7 ounces Navel Oranges VS Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Navel Oranges	Red Potatoes	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.58g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Red Potatoes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Red Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Red Potatoes:

• 7 ounces of Navel Oranges have 1.6 times more Vitamin B2, 1.9 times more Vitamin B9 and 6.9 times more Vitamin C than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 2.7 times more Vitamin B3, 2.2 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Red Potatoes provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel 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 Navel Oranges vs Red Potatoes:

• 7 ounces of Navel Oranges have 4.3 times more Calcium than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 3.4 times more Copper, 5.6 times more Iron, 2 times more Magnesium, 4.9 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium and 4.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Red Potatoes contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Red Potatoes lack sufficient amounts of Calcium
• Both Raw Navel 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 Navel Oranges have 6.6 times more Sugars, 7.3 times more Fructose and 1.3 times more Fiber than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 1.4 times more Energy, 1.3 times more Carbohydrate and 2.1 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 Raw Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Red Potatoes

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, promote healthy skin, and reduce inflammation. Red potatoes, on the other hand, are rich in potassium, vitamin C, and fiber which can support heart health, aid digestion, and provide sustained energy. Both are nutritious options, but navel oranges have the added benefit of antioxidants that red potatoes do not provide.

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

Both navel oranges and red potatoes can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, navel oranges are lower in calories and higher in water content compared to red potatoes, making them a better choice for weight loss. Additionally, the natural sugars in oranges can help satisfy sweet cravings in a healthier way. Incorporating a variety of fruits and vegetables, along with other whole foods, into your diet is key for successful and sustainable weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Red potatoes are not a significant source of protein, while navel oranges are low in protein as well. For muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet.

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

The environmental impact of producing Navel Oranges is generally higher compared to Red Potatoes due to factors such as water usage, pesticide use, transportation emissions, and land usage. Oranges require more water to grow and are often grown in regions that face water scarcity issues. Additionally, oranges are more susceptible to pests and diseases, leading to higher pesticide usage. On the other hand, potatoes have a lower water footprint and can be grown in a wider range of climates, reducing the need for transportation emissions. Overall, choosing locally grown, organic produce can help reduce the environmental impact of both Navel Oranges and Red Potatoes.