Comparing Nutrients in 7 ounces Baked Potatoes VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Baked Potatoes	Valencia Oranges	Recommended Dietary Allowance
Energy	6.36% 185kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	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	32.3% 42g	18% 23.6g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	NA	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	0.93% 0.67g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	13% 4.96g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	9.6% 0.13mg	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	14% 55.6μg	19.3% 77.4μg	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	21% 19mg	107% 96mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	8.16% 0.073mg	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	26.8% 2.14mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	2% 0.046mg	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	20% 139mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4% 149g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Potatoes vs Valencia Oranges:

• Whole Baked Potatoes have 5.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.9 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B9 and 5.1 times more Vitamin C than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Valencia Oranges have similar amounts of Vitamin B2 per 7 oz.
• Both Whole Baked Potatoes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Potatoes vs Valencia Oranges:

• Whole Baked Potatoes have 3.2 times more Copper, 12 times more Iron, 2.8 times more Magnesium, 9.5 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium and 6 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Calcium than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Valencia Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole Baked Potatoes have 1.9 times more Energy, 1.8 times more Carbohydrate and 2.4 times more Protein than Raw Valencia Oranges.
• Both Whole Baked Potatoes and Raw Valencia Oranges have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Whole Baked Potatoes as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.