Comparing Nutrients in 7 ounces Navel Oranges VS White Potatoes

Macros Ratio

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

Macro Nutrients

	Navel Oranges	White Potatoes	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	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	24% 31g	130g per day for Men 19-50 years
Sugars	23.3% 17g	3.15% 2.3g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.56g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	White 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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	31% 0.4mg	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	20% 18mg	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	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	White Potatoes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	25.6% 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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	12.5% 0.29mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.1% 31.8mg	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	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS White Potatoes per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.5 times more Vitamin B2, 1.9 times more Vitamin B9 and 6.5 times more Vitamin C than White Potatoes.
• While 7 oz of Raw Whole White Potatoes contain 2.5 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and White Potatoes provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• Both Raw Navel Oranges as well as Raw Whole White 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 White Potatoes:

• 7 ounces of Navel Oranges have 4.8 times more Calcium than White Potatoes.
• While 7 oz of Raw Whole White Potatoes contain 3 times more Copper, 4 times more Iron, 1.9 times more Magnesium, 5 times more Manganese, 2.7 times more Phosphorus, 2.5 times more Potassium and 3.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and White 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 White Potatoes lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Whole White Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 7.4 times more Sugars and 6.6 times more Fructose than White Potatoes.
• While 7 oz of Raw Whole White Potatoes contain 1.4 times more Energy, 1.3 times more Carbohydrate and 1.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and White Potatoes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS White Potatoes

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. White potatoes, on the other hand, are high in potassium, vitamin C, and B vitamins, which can support heart health, nerve function, and energy production. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health.

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

Both navel oranges and white potatoes can be part of a healthy weight loss diet when consumed in moderation. However, navel oranges are lower in calories and higher in fiber compared to white potatoes. Therefore, incorporating more navel oranges into your diet may help with weight loss due to their lower calorie content and higher fiber content, which can help you feel full and satisfied with fewer calories.

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

To gain more muscles while training consistently, it is important to consume a balanced diet that includes a variety of nutrient-dense foods. Both navel oranges and white potatoes can be beneficial for muscle growth, but white potatoes are a better source of carbohydrates, which are important for providing energy during workouts and supporting muscle recovery. Additionally, white potatoes are a good source of potassium, which can help with muscle function. However, navel oranges are rich in vitamin C, which can help with collagen production and muscle repair. It is recommended to include both foods in your diet to support muscle growth and overall health.

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

Navel oranges have a higher environmental impact compared to white potatoes due to factors such as water usage, land use, and transportation emissions. Oranges require more water to grow and are typically grown in regions that may face water scarcity issues. Additionally, oranges are often transported long distances to reach consumers, contributing to greenhouse gas emissions. In contrast, white potatoes can be grown in a wider range of climates with less water and are often produced closer to where they are consumed, reducing their overall environmental impact.