Comparing Nutrients in 300 calories Boiled Peeled PotatoesVS Valencia Oranges

Weight per 300 calories

Boiled Peeled Potatoes

349g

Valencia Oranges

612g

Boiled Peeled Potatoes have 1.8 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Boiled Peeled Potatoes or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Peeled Potatoes

91%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Boiled Peeled Potatoesvs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

0.36%0.35g

Fat

1.9%1.84g

0.35 gvs1.84 g

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

Find Vegetables rich in Fat

0.28%0.091g

Saturated Fat

0.67%0.21g

0.091 gvs0.21 g

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

Find Vegetables rich in Saturated Fat

2.2%0.035g

Omega 3

6.12%0.098g

0.035 gvs0.098 g

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

Find Vegetables rich in Omega 3

0.66%0.11g

Omega 6

1.6%0.27g

0.11 gvs0.27 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

53.7%70g

Carbohydrate

56%72.8g

70 gvs72.8 g

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

Find Vegetables rich in Carbohydrate

4.3%3.1g

Sugars

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

3.1 gvsNA g

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

Find Vegetables rich in Sugars

1.35%0.98g

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]

0.98 gvsNA g

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

Find Vegetables rich in Fructose

%1.15g

Glucose

1.15 gvsNA g

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

Find Vegetables rich in Glucose

%0.63g

Sucrose

0.63 gvsNA g

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

Find Vegetables rich in Sucrose

16.5%6.28g

Fiber

40.3%15.3g

6.28 gvs15.3 g

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

Find Vegetables rich in Fiber

10.7%5.97g

Protein

11.4%6.37g

5.97 gvs6.37 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 Peeled Potatoesvs Valencia Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

28.5%0.34mg

Vitamin B1

44.4%0.53mg

Thiamine

0.34 mgvs0.53 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

5.1%0.066mg

Vitamin B2

19%0.24mg

Riboflavin

0.066 mgvs0.24 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

28.6%4.58mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

4.58 mgvs1.68 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

35.5%1.78mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

1.78 mgvs1.53 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

72%0.94mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.94 mgvs0.39 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

7.85%31.4μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

31.4 μgvs239 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

28.7%26mg

Vitamin C

330%297mg

Ascorbic acid

26 mgvs297 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

0.23%0.035mg

Vitamin E

Tocopherols and Tocotrienols

0.035 mgvsNA mg

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

Find Vegetables rich in Vitamin E

6.4%7.67μg

Vitamin K

Phytomenadione or phylloquinone

7.67 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Peeled Potatoesvs Valencia Oranges

2.8%28mg

Calcium

24.5%245mg

28 mgvs245 mg

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

Find Vegetables rich in Calcium

64.7%0.58mg

Copper

25%0.23mg

0.58 mgvs0.23 mg

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

Find Vegetables rich in Copper

Fluoride

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

NA μgvsNA μg

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

Find Vegetables rich in Fluoride

13.5%1.1mg

Iron

6.9%0.55mg

1.1 mgvs0.55 mg

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

Find Vegetables rich in Iron

16.6%69.8mg

Magnesium

14.6%61.2mg

69.8 mgvs61.2 mg

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

Find Vegetables rich in Magnesium

21.2%0.49mg

Manganese

6.12%0.14mg

0.49 mgvs0.14 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

20%140mg

Phosphorus

15%104mg

140 mgvs104 mg

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

Find Vegetables rich in Phosphorus

33.7%1144mg

Potassium

32.2%1096mg

1144 mgvs1096 mg

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

Find Vegetables rich in Potassium

1.9%1.05μg

Selenium

1.05 μgvsNA μg

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

Find Vegetables rich in Selenium

1.16%17.4mg

Sodium

0%0mg

17.4 mgvs0 mg

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

Find Vegetables rich in Sodium

8.56%0.94mg

Zinc

3.34%0.37mg

0.94 mgvs0.37 mg

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

Find Vegetables rich in Zinc

7.3%270g

Water

14.3%529g

270 gvs529 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Boiled Peeled Potatoes vs Valencia Oranges:

Boiled Peeled Potatoes no Salt have 2.7 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 1.6 times more Vitamin B1, 3.7 times more Vitamin B2, 7.6 times more Vitamin B9 and 11.5 times more Vitamin C than Boiled Peeled Potatoes no Salt.
Both Boiled Peeled Potatoes no Salt and Raw Valencia Oranges have similar amounts of Vitamin B5 per 300 kcal.
Both Boiled Peeled Potatoes no Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Peeled Potatoes vs Valencia Oranges:

Boiled Peeled Potatoes no Salt have 2.6 times more Copper, 2 times more Iron, 3.5 times more Manganese, 1.3 times more Phosphorus and 2.6 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 8.8 times more Calcium and 2 times more Water than Boiled Peeled Potatoes no Salt.
Both Boiled Peeled Potatoes no Salt and Raw Valencia Oranges have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Valencia Oranges contain 2.8 times more Omega 3 and 2.4 times more Fiber than Boiled Peeled Potatoes no Salt.
Both Boiled Peeled Potatoes no Salt and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled Peeled Potatoes no Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Peeled PotatoesVS Microwaved Potato FleshValencia OrangesVS Microwaved Potato FleshBoiled Peeled PotatoesVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Boiled Peeled PotatoesVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Peeled Potatoes or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: