Comparing Nutrients in 7 ounces Oranges with Peel VS Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Potatoes	9%	3%	88%

Macro Nutrients

	Oranges with Peel	Canned Potatoes	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	20.8% 27g	130g per day for Men 19-50 years
Sugars	NA	1.6% 1.17g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Potatoes	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	29% 0.38mg	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	15% 59.5μg	2.98% 12μg	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	157% 141mg	11.2% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Potatoes	Recommended Dietary Allowance
Calcium	14% 139mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	12.6% 0.11mg	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	20% 1.6mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	10.4% 0.24mg	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	6.24% 43.7mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.52% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Potatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Canned Potatoes:

• 7 ounces of Oranges with Peel have 1.4 times more Vitamin B1, 5 times more Vitamin B2, 1.3 times more Vitamin B5, 5 times more Vitamin B9 and 13.9 times more Vitamin C than Canned Potatoes.
• While 7 oz of Canned Potatoes Solids no Salt contain 1.8 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Oranges with Peel .
• 7 ounces of Canned Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Oranges with Peel as well as Canned Potatoes Solids no Salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Canned Potatoes:

• 7 ounces of Oranges with Peel have 14 times more Calcium than Canned Potatoes.
• While 7 oz of Canned Potatoes Solids no Salt contain 1.6 times more Iron, 1.3 times more Phosphorus and 2.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Potatoes contain similar levels of Copper, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Canned Potatoes lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Canned Potatoes Solids no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.9 times more Fiber than Canned Potatoes.
• Both Oranges with Peel and Canned Potatoes offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Raw Oranges with Peel as well as Canned Potatoes Solids no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.