Comparing Nutrients in 500 calories Baked Russet PotatoesVS Valencia Oranges

Weight per 500 calories

Baked Russet Potatoes

526g

Valencia Oranges

1020g

Baked Russet Potatoes have 1.9 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 500 calories - Baked Russet Potatoes or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Baked Russet Potatoes

11%

88%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Baked Russet Potatoesvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.71%0.68g

Fat

3.16%3.06g

0.68 gvs3.06 g

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

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0.53%0.17g

Saturated Fat

1.1%0.36g

0.17 gvs0.36 g

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

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4.28%0.068g

Omega 3

10.2%0.16g

0.068 gvs0.16 g

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

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1.27%0.22g

Omega 6

2.64%0.45g

0.22 gvs0.45 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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87%113g

Carbohydrate

93%121g

113 gvs121 g

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

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7.84%5.7g

Sugars

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

5.7 gvsNA g

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

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2.32%1.7g

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]

1.7 gvsNA g

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

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%1.95g

Glucose

1.95 gvsNA g

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

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%2.05g

Sucrose

2.05 gvsNA g

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

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32%12g

Fiber

67%25.5g

12 gvs25.5 g

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

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24.7%14g

Protein

19%10.6g

14 gvs10.6 g

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

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Vitamins

Baked Russet Potatoesvs Valencia Oranges

0.58%5.26μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

5.26 μgvs122 μg

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

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29.4%0.35mg

Vitamin B1

74%0.89mg

Thiamine

0.35 mgvs0.89 mg

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

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19.4%0.25mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.25 mgvs0.41 mg

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

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44.3%7.1mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

7.1 mgvs2.8 mg

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

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40%2mg

Vitamin B5

51%2.55mg

Pantothenic acid

2 mgvs2.55 mg

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

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143%1.86mg

Vitamin B6

49.5%0.64mg

Pyridoxine

1.86 mgvs0.64 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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34.2%137μg

Vitamin B9

99%398μg

Folates and Folic Acid

137 μgvs398 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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48.5%43.7mg

Vitamin C

550%495mg

Ascorbic acid

43.7 mgvs495 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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2.46%0.37mg

Vitamin E

Tocopherols and Tocotrienols

0.37 mgvsNA mg

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

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8.77%10.5μg

Vitamin K

Phytomenadione or phylloquinone

10.5 μgvsNA μg

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

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Minerals

Baked Russet Potatoesvs Valencia Oranges

9.47%95mg

Calcium

41%408mg

95 mgvs408 mg

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

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62.6%0.56mg

Copper

42%0.38mg

0.56 mgvs0.38 mg

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

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5.95%238μg

Fluoride

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

238 μgvsNA μg

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

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70.4%5.63mg

Iron

11.5%0.92mg

5.63 mgvs0.92 mg

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

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37.6%158mg

Magnesium

24.3%102mg

158 mgvs102 mg

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

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52%1.2mg

Manganese

10.2%0.23mg

1.2 mgvs0.23 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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53.4%374mg

Phosphorus

24.8%173mg

374 mgvs173 mg

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

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85%2895mg

Potassium

53.7%1827mg

2895 mgvs1827 mg

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

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4.8%2.63μg

Selenium

2.63 μgvsNA μg

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

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4.9%73.7mg

Sodium

0%0mg

73.7 mgvs0 mg

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

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16.7%1.84mg

Zinc

5.57%0.61mg

1.84 mgvs0.61 mg

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

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10.6%392g

Water

24%881g

392 gvs881 g

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

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Lets compare vitamin content per 500 calories of Baked Russet Potatoes vs Valencia Oranges:

Baked Whole Russet Potatoes have 2.5 times more Vitamin B3 and 2.9 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 23.3 times more Vitamin A, 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 11.3 times more Vitamin C than Baked Whole Russet Potatoes.
Both Baked Whole Russet Potatoes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Russet Potatoes vs Valencia Oranges:

Baked Whole Russet Potatoes have 1.5 times more Copper, 6.1 times more Iron, 1.5 times more Magnesium, 5.1 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium and 3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.3 times more Calcium and 2.2 times more Water than Baked Whole Russet Potatoes.

Comparison of macro-nutrients per 500 calories:

Baked Whole Russet Potatoes have 1.3 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.4 times more Omega 3 and 2.1 times more Fiber than Baked Whole Russet Potatoes.
Both Baked Whole Russet Potatoes and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole Russet Potatoes as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Russet PotatoesVS Baked White PotatoesValencia OrangesVS Baked White PotatoesBaked Russet PotatoesVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Baked Russet PotatoesVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Russet Potatoes or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: