Comparing Nutrients in 100 grams Valencia Oranges VS Potatoes

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Potatoes	Recommended Dietary Allowance
Energy	1.7% 49kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	NA	1.13% 0.82g	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	0.36% 0.26g	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	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	3.66% 2.05g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Potatoes	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	6.75% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	23% 0.3mg	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	9.75% 39μg	3.75% 15μg	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	54% 48.5mg	22% 19.7mg	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	NA	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Potatoes	Recommended Dietary Allowance
Calcium	4% 40mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	12.2% 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	1.13% 0.09mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	6.65% 0.15mg	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	2.43% 17mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.14% 79.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Valencia Oranges versus 100 g of Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Valencia Oranges vs Potatoes:

• 100 grams of Valencia Oranges have 1.3 times more Vitamin B2, 2.6 times more Vitamin B9 and 2.5 times more Vitamin C than Potatoes.
• While 100 g of Raw Whole Potatoes contain 3.9 times more Vitamin B3 and 4.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Potatoes provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Potatoes:

• 100 grams of Valencia Oranges have 3.3 times more Calcium than Potatoes.
• While 100 g of Raw Whole Potatoes contain 3 times more Copper, 9 times more Iron, 2.3 times more Magnesium, 6.7 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Potassium and 5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Potatoes contain similar levels of Water per 100 grams.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 100 grams of Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Whole Potatoes contain 1.6 times more Energy, 1.5 times more Carbohydrate and 2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Potatoes offer comparable quantities of Fiber per 100 grams.
• 100 grams of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Raw Whole Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.