Comparing Nutrients in 7 ounces Oranges with Peel VS Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Oranges with Peel	Red Potatoes	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.58g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Red 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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	19% 17mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Red Potatoes	Recommended Dietary Allowance
Calcium	14% 139mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.34% 161g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oranges with Peel have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B9 and 8.3 times more Vitamin C than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 2.3 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Red Potatoes provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 7 times more Calcium than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 2.4 times more Copper, 1.6 times more Magnesium, 2.8 times more Phosphorus, 2.3 times more Potassium and 3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Red Potatoes contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Red Potatoes lack sufficient amounts of Calcium
• Both Raw Oranges with Peel 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 Oranges with Peel have 2.6 times more Fiber than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 1.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Red Potatoes offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Raw Oranges with Peel as well as Raw Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Red Potatoes

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

Oranges with peel are rich in vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. Red potatoes are a good source of potassium, vitamin C, and fiber which can help with heart health, digestion, and blood sugar regulation. Both are nutritious options, but oranges with peel may have a slight edge due to their higher vitamin C and antioxidant content.

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

Both oranges with peel and red potatoes can be part of a healthy weight loss diet due to their high fiber content and nutrient density. Oranges with peel are a good source of vitamin C and antioxidants, while red potatoes provide fiber and essential nutrients like vitamin B6 and potassium. However, the key to weight loss is creating a calorie deficit, so it's important to focus on overall balanced eating habits and portion control rather than relying on specific foods for weight loss. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can support weight loss and overall health.

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

Both oranges and red potatoes can be beneficial for muscle gain due to their nutrient content. Oranges with peel are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Red potatoes are a good source of carbohydrates, which provide energy for workouts and help with muscle recovery. It is important to have a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support muscle growth and overall health.

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

Oranges with peel generally have a lower environmental impact compared to red potatoes. Oranges require less water, fertilizer, and pesticides to grow, and their production typically results in lower greenhouse gas emissions. Additionally, the peel of oranges can be used for various purposes, such as composting or making natural cleaning products, reducing waste.