Comparing Nutrients in 7 ounces Dry Mashed Potatoes Flakes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Oranges with Peel	Recommended Dietary Allowance
Energy	24.2% 703kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	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	124% 161g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	2.7% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 1.96g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	14% 0.18mg	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	23% 91μg	15% 59.5μg	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	179% 161mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	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	30% 2.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	44.2% 310mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	64% 2179mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Oranges with Peel per 7 oz

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

Lets compare vitamin content per 7 ounces of Dry Mashed Potatoes Flakes vs Oranges with Peel :

• 7 ounces of Dry Mashed Potatoes Flakes have 9.9 times more Vitamin B1, 2.2 times more Vitamin B2, 12.5 times more Vitamin B3, 6.3 times more Vitamin B5, 8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oranges with Peel .
• Both Dry Mashed Potatoes Flakes and Oranges with Peel provide similar amounts of Vitamin C per seven ounces.
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dry Mashed Potatoes Flakes vs Oranges with Peel :

• 7 ounces of Dry Mashed Potatoes Flakes have 2.8 times more Copper, 1.5 times more Iron, 4.7 times more Magnesium, 7.1 times more Phosphorus, 5.6 times more Potassium, 19.1 times more Selenium, 38.5 times more Sodium and 6.4 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.6 times more Calcium and 12.5 times more Water than Dehydrated Mashed Potatoes Flakes.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Mashed Potatoes Flakes have 5.6 times more Energy, 5.2 times more Carbohydrate, 1.5 times more Fiber and 6.4 times more Protein than Oranges with Peel .
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.