Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In SkinVS Oranges

Weight per 300 calories

Boiled Potato Flesh, Cooked In Skin

345g

Oranges

638g

Boiled Potato Flesh, Cooked In Skin has 1.9 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Potato Flesh, Cooked In Skin

91%

Oranges

91%

300 kcal ▼

Macro Nutrients

Boiled Potato Flesh, Cooked In Skinvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.36%0.34g

Fat

0.79%0.77g

0.34 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.28%0.09g

Saturated Fat

0.3%0.096g

0.09 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.16%0.034g

Omega 3

2.8%0.045g

0.034 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.65%0.11g

Omega 6

0.68%0.11g

0.11 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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53.4%69.4g

Carbohydrate

57.7%75g

69.4 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.33%3.14g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.14 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.38%1g

Fructose

≤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]

1 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.17g

Glucose

1.17 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.66g

Sucrose

0.66 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.3%6.2g

Fiber

40.3%15.3g

6.2 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.5%6.45g

Protein

10.7%6g

6.45 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Potato Flesh, Cooked In Skinvs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30.5%0.37mg

Vitamin B1

46.3%0.56mg

Thiamine

0.37 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.3%0.069mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.069 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31%4.96mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

4.96 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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36%1.8mg

Vitamin B5

32%1.6mg

Pantothenic acid

1.8 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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79.3%1.03mg

Vitamin B6

29.5%0.38mg

Pyridoxine

1.03 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.62%34.5μg

Vitamin B9

48%191μg

Folates and Folic Acid

34.5 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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50%45mg

Vitamin C

377%340mg

Ascorbic acid

45 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.23%0.034mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.034 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.32%7.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.6 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Potato Flesh, Cooked In Skinvs Oranges

1.72%17.2mg

Calcium

25.5%255mg

17.2 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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72%0.65mg

Copper

32%0.29mg

0.65 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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4.26%170μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

170 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.4%1.07mg

Iron

7.98%0.64mg

1.07 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18%76mg

Magnesium

15%64mg

76 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20.7%0.48mg

Manganese

6.94%0.16mg

0.48 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.7%152mg

Phosphorus

12.8%89.4mg

152 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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38.4%1307mg

Potassium

34%1155mg

1307 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.9%1.03μg

Selenium

5.8%3.2μg

1.03 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.92%13.8mg

Sodium

0%0mg

13.8 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.4%1.03mg

Zinc

4.06%0.45mg

1.03 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.17%265g

Water

15%554g

265 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Potato Flesh, Cooked In Skin vs Oranges:

Boiled Potato Flesh, Cooked In Skin without Salt has 2.8 times more Vitamin B3, 2.7 times more Vitamin B6 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.5 times more Vitamin B1, 3.7 times more Vitamin B2, 5.6 times more Vitamin B9, 7.6 times more Vitamin C and 33.3 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Raw Oranges have similar amounts of Vitamin B5 per 300 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Potato Flesh, Cooked In Skin vs Oranges:

Boiled Potato Flesh, Cooked In Skin without Salt has 2.3 times more Copper, 1.7 times more Iron, 3 times more Manganese, 1.7 times more Phosphorus and 2.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 14.8 times more Calcium, 3.1 times more Selenium and 2.1 times more Water than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Raw Oranges have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges contain 19 times more Sugars and 2.5 times more Fiber than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Potato Flesh, Cooked In SkinVS Boiled Potato SkinOrangesVS Boiled Potato SkinBoiled Potato Flesh, Cooked In SkinVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In SkinVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: