Comparing Nutrients in 7 ounces Baked Russet Potatoes VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Baked Russet Potatoes	Navel Oranges	Recommended Dietary Allowance
Energy	6.5% 189kcal	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	0.2% 0.064g	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	0.48% 0.081g	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	32.7% 42.5g	19% 25g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	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	0.88% 0.64g	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	% 0.73g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 8.5g	g per day for Men 19-50 years
Fiber	12% 4.56g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Baked Russet 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	11% 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	16.7% 2.68mg	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	54% 0.7mg	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	13% 51.6μg	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	18.3% 16.5mg	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	0.93% 0.14mg	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 Russet Potatoes	Navel Oranges	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	2.24% 89.7μg	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	26.5% 2.12mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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% 141mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4% 148g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Russet Potatoes VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Russet Potatoes versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Baked Russet Potatoes have 3.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.5 times more Vitamin B6 than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.3 times more Vitamin B9 and 7.1 times more Vitamin C than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Navel Oranges provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Baked Whole Russet Potatoes as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Baked Russet Potatoes have 2.7 times more Copper, 8.2 times more Iron, 2.7 times more Magnesium, 7.9 times more Manganese, 3.1 times more Phosphorus, 3.3 times more Potassium and 4.4 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.4 times more Calcium than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Navel Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Baked Russet Potatoes lack sufficient amounts of Calcium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Baked Whole Russet Potatoes as well as Raw Navel Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Russet Potatoes have 1.9 times more Energy, 1.7 times more Carbohydrate and 2.9 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 7.9 times more Sugars and 7 times more Fructose than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Navel Oranges offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Baked Whole Russet Potatoes as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.