Comparing Nutrients in 100 grams Dry Mashed Potato Granules VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dry Mashed Potato Granules	Oranges with Peel	Recommended Dietary Allowance
Energy	13% 372kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	12% 15.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.47g	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	1.4% 1g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 1.02g	NA	g per day for Men 19-50 years
Fiber	18.7% 7.1g	12% 4.5g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.2% 0.86mg	7.15% 0.093mg	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	10% 40μg	7.5% 30μg	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	41% 37mg	79% 71mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.1% 41mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	6.33% 0.057mg	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	13.6% 1.1mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	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	35% 245mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	49.3% 27μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	4.47% 67mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.27% 0.91mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Dry Mashed Potato Granules versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dry Mashed Potato Granules vs Oranges with Peel :

• 100 grams of Dry Mashed Potato Granules have 4.5 times more Vitamin B1, 5.1 times more Vitamin B2, 9.5 times more Vitamin B3, 9.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.9 times more Vitamin C than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Oranges with Peel provide similar amounts of Vitamin B5 per 100 grams.
• Both Granules of Dehydrated Mashed Potatoes as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dry Mashed Potato Granules vs Oranges with Peel :

• 100 grams of Dry Mashed Potato Granules have 1.8 times more Copper, 1.4 times more Iron, 7 times more Magnesium, 11.1 times more Phosphorus, 3.6 times more Potassium, 38.7 times more Selenium, 33.5 times more Sodium and 8.3 times more Zinc than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.7 times more Calcium and 22.7 times more Water than Granules of Dehydrated Mashed Potatoes.
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Mashed Potato Granules have 5.9 times more Energy, 3.6 times more Omega 3, 5.5 times more Carbohydrate, 1.6 times more Fiber and 6.3 times more Protein than Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• Both Granules of Dehydrated Mashed Potatoes as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 100 grams.