Comparing Nutrients in 7 ounces Navel Oranges VS Russet Potatoes

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Russet Potatoes	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	27.6% 36g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.26g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Russet 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	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	24.3% 828mg	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	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	4.6% 171g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Russet Potatoes per 7 oz

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

• 7 ounces of Navel Oranges have 1.5 times more Vitamin B2, 2.4 times more Vitamin B9 and 10.4 times more Vitamin C than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 2.4 times more Vitamin B3 and 4.4 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Russet Potatoes provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• Both Raw Navel 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 Navel Oranges vs Russet Potatoes:

• 7 ounces of Navel Oranges have 3.3 times more Calcium than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 2.6 times more Copper, 6.6 times more Iron, 2.1 times more Magnesium, 5.4 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Potassium and 3.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Russet 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 Russet Potatoes lack sufficient amounts of Calcium
• Both Raw Navel 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 Navel Oranges have 13.7 times more Sugars, 9.8 times more Fructose and 1.7 times more Fiber than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 1.6 times more Energy, 1.4 times more Carbohydrate and 2.4 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 Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Russet Potatoes

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health and reduce inflammation. On the other hand, Russet potatoes are rich in potassium, vitamin C, and fiber, providing energy and supporting heart health. Both are nutritious options, but oranges are lower in calories and higher in vitamin C compared to potatoes.

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

Both navel oranges and russet 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 russet potatoes, making them a more weight-loss-friendly option. Additionally, the natural sugars in oranges may help satisfy sweet cravings, potentially reducing the intake of higher-calorie sweets. Overall, incorporating a variety of fruits and vegetables, including navel oranges, can support weight loss when combined with a balanced diet and regular physical activity.

Should I eat more Navel 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 nutrient-dense foods. Both navel oranges and russet potatoes offer unique benefits for muscle growth. Navel oranges are a good source of vitamin C, which can help support muscle recovery and reduce inflammation. Russet potatoes are high in carbohydrates, which are essential for providing energy during workouts and supporting muscle growth. To optimize muscle gain, consider incorporating both navel oranges and russet potatoes into your diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains.

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

Navel oranges have a higher environmental impact compared to Russet potatoes due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in regions that may face water scarcity issues. Additionally, oranges often require more land to cultivate compared to potatoes. Transportation emissions also play a role, as oranges are often shipped long distances to reach consumers, contributing to their overall environmental footprint.