Compare Foods

Sign in
Menu
Vegan Nutrition Tracker Compare Foods Research Nutrients Support Forum Vegan Foods DB Help
Select from foods

Comparing Nutrients in 500 calories Russet PotatoesVS Oranges

Weight per 500 calories

Russet Potatoes
633g
Oranges
1064g

Russet Potatoes have 1.7 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 500 calories - Russet Potatoes or Oranges?

Macros Ratio

Protein Fat Carbs

Russet Potatoes
10%
1%
89%
Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

Russet Potatoesvs Oranges
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.52%0.51g
Fat
1.3%1.28g
0.51 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.51%0.16g
Saturated Fat
0.5%0.16g
0.16 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
3.96%0.063g
Omega 3
4.65%0.074g
0.063 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
1.2%0.2g
Omega 6
1.13%0.19g
0.2 gvs0.19 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
88%114g
Carbohydrate
96%125g
114 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
5.4%3.92g
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.92 gvs99 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
2%1.46g
Fructose
NA
≤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]
1.46 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%1.6g
Glucose
NA
1.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%0.82g
Sucrose
NA
0.82 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
21.7%8.23g
Fiber
67%25.5g
8.23 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
24%13.5g
Protein
18%10g
13.5 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Russet Potatoesvs Oranges
0%0μg
Vitamin A
13%117μg
RAE, retinol activity equivalents
0 μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
43.2%0.52mg
Vitamin B1
77%0.93mg
Thiamine
0.52 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
16%0.21mg
Vitamin B2
32.7%0.43mg
Riboflavin
0.21 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
41%6.55mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
6.55 mgvs3 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
38%1.9mg
Vitamin B5
53%2.66mg
Pantothenic acid
1.9 mgvs2.66 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
168%2.2mg
Vitamin B6
49%0.64mg
Pyridoxine
2.2 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
22%88.6μg
Vitamin B9
79.8%319μg
Folates and Folic Acid
88.6 μgvs319 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
40%36mg
Vitamin C
629%566mg
Ascorbic acid
36 mgvs566 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
0.42%0.063mg
Vitamin E
12.8%1.9mg
Tocopherols and Tocotrienols
0.063 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
9.5%11.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
11.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Russet Potatoesvs Oranges
8.23%82.3mg
Calcium
42.6%426mg
82.3 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
72.4%0.65mg
Copper
53%0.48mg
0.65 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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
68%5.44mg
Iron
13.3%1.06mg
5.44 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
34.7%146mg
Magnesium
25.3%106mg
146 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
43.2%0.99mg
Manganese
11.6%0.27mg
0.99 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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
49.7%348mg
Phosphorus
21.3%149mg
348 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
77.6%2639mg
Potassium
56.6%1926mg
2639 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
4.6%2.53μg
Selenium
9.67%5.3μg
2.53 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.1%31.6mg
Sodium
0%0mg
31.6 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
16.7%1.84mg
Zinc
6.77%0.74mg
1.84 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
13.4%497g
Water
25%923g
497 gvs923 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 500 calories of Russet Potatoes vs Oranges:
Comparing minerals per 500 calories for Russet Potatoes vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Russet PotatoesVS White PotatoesOrangesVS White PotatoesRusset PotatoesVS Valencia OrangesOrangesVS Valencia Oranges
Vegan Forum Vegan News Vegan Recipes Vegan T-shirts
Vegan Nutrition Tracker Compare Vegan Foods Research Nutrients Help
About us Vegan Foods Terms of use Privacy Policy

Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

© Copyright 2024