Comparing Nutrients in 7 ounces Baked Potatoes VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Baked Potatoes	Navel Oranges	Recommended Dietary Allowance
Energy	6.36% 185kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.27% 0.046g	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	19% 25g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	23.3% 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	0.93% 0.67g	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 8.5g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Navel 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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Navel Oranges	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	8.6% 0.077mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4% 149g	4.6% 171g	3700g per day for Men 19-50 years

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

• Whole Baked Potatoes have 3.3 times more Vitamin B3, 1.4 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A, 6.2 times more Vitamin C and 3.8 times more Vitamin E than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Navel Oranges have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 7 oz.
• Both Whole Baked Potatoes as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Whole Baked Potatoes have 3 times more Copper, 8.3 times more Iron, 2.5 times more Magnesium, 7.6 times more Manganese, 3 times more Phosphorus, 3.2 times more Potassium and 4.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.9 times more Calcium than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Navel Oranges have similar amounts of Water per 7 oz.
• Both Whole Baked Potatoes as well as Raw Navel Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole Baked Potatoes have 1.9 times more Energy, 1.7 times more Carbohydrate and 2.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.2 times more Sugars and 6.6 times more Fructose than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Navel Oranges have similar amounts of Fiber per 7 oz.
• Both Whole Baked Potatoes as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.