Comparing Nutrients in 100 grams Navel Oranges VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Navel Oranges	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	1.7% 49kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	62.4% 81g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	4.63% 3.36g	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	3.1% 2.25g	1.35% 0.98g	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	% 1.97g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0.99g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	17.4% 6.6g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	82.3% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	41.6% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	57.5% 0.75mg	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	8.5% 34μg	11.5% 46μg	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	65.7% 59mg	90% 81mg	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	1% 0.15mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.25% 8.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	18% 0.16mg	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	1.63% 0.13mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	7% 0.16mg	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	3.3% 23mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24.4% 13.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.18% 6.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Dry Mashed Potatoes Flakes:

• Raw Navel Oranges have 12 times more Vitamin A and 5 times more Vitamin E than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 14.5 times more Vitamin B1, 2.2 times more Vitamin B2, 14.7 times more Vitamin B3, 8 times more Vitamin B5, 9.5 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin C and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Dry Mashed Potatoes Flakes:

• Raw Navel Oranges have 1.6 times more Calcium and 13.1 times more Water than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 4.1 times more Copper, 9.3 times more Iron, 6 times more Magnesium, 5.6 times more Manganese, 6.8 times more Phosphorus, 6.6 times more Potassium, more Selenium, 77 times more Sodium and 8.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 2.5 times more Sugars and 2.3 times more Fructose than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 7.2 times more Energy, 3 times more Omega 3, 6.5 times more Carbohydrate, 3 times more Fiber and 9.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.