Comparing Nutrients in 7 ounces Oranges with Peel VS Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Russet Potatoes	10%	1%	89%

Macro Nutrients

	Oranges with Peel	Russet Potatoes	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	27.6% 36g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Russet 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	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	12.6% 11.3mg	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	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Russet Potatoes	Recommended Dietary Allowance
Calcium	14% 139mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	24.3% 828mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	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	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.2% 156g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oranges with Peel have 1.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B9 and 12.5 times more Vitamin C than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 2.1 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Russet Potatoes provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 5.4 times more Calcium than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 1.8 times more Copper, 1.6 times more Magnesium, 2.5 times more Phosphorus, 2.1 times more Potassium and 2.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Russet 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 Russet Potatoes lack sufficient amounts of Calcium
• Both Raw Oranges with Peel 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 Oranges with Peel have 3.5 times more Fiber than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 1.3 times more Energy and 1.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Russet Potatoes offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Oranges with Peel as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Russet Potatoes

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and reduce inflammation. On the other hand, Russet potatoes are rich in potassium, vitamin C, and fiber, which can help regulate blood pressure, support immune function, and aid in digestion. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Both oranges with peel and russet potatoes can be part of a healthy weight loss diet, but oranges with peel may be a better choice. Oranges are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. The peel of the orange also contains additional nutrients and fiber that can support weight loss. On the other hand, russet potatoes are higher in calories and carbohydrates, so they should be consumed in moderation if you are trying to lose weight. Overall, incorporating a variety of fruits and vegetables, including oranges with peel, into your diet can support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of nutrient-dense foods. Oranges with peel are a good source of vitamin C and fiber, while russet potatoes are a good source of carbohydrates and potassium. Both can be beneficial for muscle growth when included as part of a well-rounded diet. However, for muscle building specifically, it is important to also include adequate protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, staying hydrated and getting enough rest are also key factors in supporting muscle growth.

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

Oranges with peel generally have a lower environmental impact compared to russet potatoes. Oranges require less water, fertilizer, and pesticides to grow, and their production generates fewer greenhouse gas emissions. Additionally, oranges are typically grown in warmer climates where they require less energy for heating compared to potatoes, which are often grown in cooler regions. Overall, choosing oranges over russet potatoes can be a more environmentally friendly choice.