Comparing Nutrients in 500 calories Russet PotatoesVS Valencia Oranges

Weight per 500 calories

Russet Potatoes

633g

Valencia Oranges

1020g

Russet Potatoes have 1.6 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 - Russet Potatoes or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Russet Potatoes

10%

89%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

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 .

Find Vegetables rich in Energy

0.52%0.51g

Fat

3.16%3.06g

0.51 gvs3.06 g

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

Find Vegetables rich in Fat

0.51%0.16g

Saturated Fat

1.1%0.36g

0.16 gvs0.36 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

10.2%0.16g

0.063 gvs0.16 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

2.64%0.45g

0.2 gvs0.45 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

93%121g

114 gvs121 g

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

Find Vegetables rich in Carbohydrate

5.4%3.92g

Sugars

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

3.92 gvsNA g

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

Find Vegetables rich in Sugars

2%1.46g

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]

1.46 gvsNA g

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

Find Vegetables rich in Fructose

%1.6g

Glucose

1.6 gvsNA g

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

Find Vegetables rich in Glucose

%0.82g

Sucrose

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

19%10.6g

13.5 gvs10.6 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 Valencia Oranges

0%0μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

0 μgvs122 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

74%0.89mg

Thiamine

0.52 mgvs0.89 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

31.4%0.41mg

Riboflavin

0.21 mgvs0.41 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

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

6.55 mgvs2.8 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

51%2.55mg

Pantothenic acid

1.9 mgvs2.55 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

49.5%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

Vitamin B7

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

99%398μg

Folates and Folic Acid

88.6 μgvs398 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

550%495mg

Ascorbic acid

36 mgvs495 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

Tocopherols and Tocotrienols

0.063 mgvsNA 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

Phytomenadione or phylloquinone

11.4 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Russet Potatoesvs Valencia Oranges

8.23%82.3mg

Calcium

41%408mg

82.3 mgvs408 mg

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

Find Vegetables rich in Calcium

72.4%0.65mg

Copper

42%0.38mg

0.65 mgvs0.38 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

68%5.44mg

Iron

11.5%0.92mg

5.44 mgvs0.92 mg

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

Find Vegetables rich in Iron

34.7%146mg

Magnesium

24.3%102mg

146 mgvs102 mg

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

Find Vegetables rich in Magnesium

43.2%0.99mg

Manganese

10.2%0.23mg

0.99 mgvs0.23 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

49.7%348mg

Phosphorus

24.8%173mg

348 mgvs173 mg

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

Find Vegetables rich in Phosphorus

77.6%2639mg

Potassium

53.7%1827mg

2639 mgvs1827 mg

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

Find Vegetables rich in Potassium

4.6%2.53μg

Selenium

2.53 μgvsNA 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

5.57%0.61mg

1.84 mgvs0.61 mg

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

Find Vegetables rich in Zinc

13.4%497g

Water

24%881g

497 gvs881 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 Valencia Oranges:

Raw Whole Russet Potatoes have 2.3 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B5, 4.5 times more Vitamin B9 and 13.7 times more Vitamin C than Raw Whole Russet Potatoes.
Both Raw 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 Russet Potatoes vs Valencia Oranges:

Raw Whole Russet Potatoes have 1.7 times more Copper, 5.9 times more Iron, 1.4 times more Magnesium, 4.2 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 5 times more Calcium and 1.8 times more Water than Raw Whole Russet Potatoes.

Comparison of macro-nutrients per 500 calories:

Raw Whole Russet Potatoes have 1.3 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Omega 3 and 3.1 times more Fiber than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw 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:

Russet PotatoesVS White PotatoesValencia OrangesVS White PotatoesRusset PotatoesVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Russet PotatoesVS Valencia Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: