Comparing Nutrients in 500 calories White PotatoesVS Oranges

Weight per 500 calories

White Potatoes

725g

Oranges

1064g

White Potatoes have 1.5 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

White Potatoes

10%

89%

Oranges

91%

500 kcal ▼

Macro Nutrients

White Potatoesvs 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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0.75%0.72g

Fat

1.3%1.28g

0.72 gvs1.28 g

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

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0.59%0.19g

Saturated Fat

0.5%0.16g

0.19 gvs0.16 g

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

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4.53%0.072g

Omega 3

4.65%0.074g

0.072 gvs0.074 g

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

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1.36%0.23g

Omega 6

1.13%0.19g

0.23 gvs0.19 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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87.6%114g

Carbohydrate

96%125g

114 gvs125 g

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

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11.5%8.33g

Sugars

137%99g

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

8.33 gvs99 g

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

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3.4%2.46g

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]

2.46 gvsNA g

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

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%3.84g

Glucose

3.84 gvsNA g

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

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%2.03g

Sucrose

2.03 gvsNA g

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

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45.8%17.4g

Fiber

67%25.5g

17.4 gvs25.5 g

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

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21.7%12g

Protein

18%10g

12 gvs10 g

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

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Vitamins

White 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 .

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43%0.51mg

Vitamin B1

77%0.93mg

Thiamine

0.51 mgvs0.93 mg

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

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19%0.25mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.25 mgvs0.43 mg

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

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48.3%7.72mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

7.72 mgvs3 mg

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

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40.7%2.04mg

Vitamin B5

53%2.66mg

Pantothenic acid

2.04 mgvs2.66 mg

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

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113%1.47mg

Vitamin B6

49%0.64mg

Pyridoxine

1.47 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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32.6%130μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

130 μgvs319 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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73.3%66mg

Vitamin C

629%566mg

Ascorbic acid

66 mgvs566 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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0.48%0.072mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.072 mgvs1.9 mg

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

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9.66%11.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

11.6 μgvs0 μg

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

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Minerals

White Potatoesvs Oranges

6.52%65.2mg

Calcium

42.6%426mg

65.2 mgvs426 mg

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

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93%0.84mg

Copper

53%0.48mg

0.84 mgvs0.48 mg

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

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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 .

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47%3.77mg

Iron

13.3%1.06mg

3.77 mgvs1.06 mg

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

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36.2%152mg

Magnesium

25.3%106mg

152 mgvs106 mg

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

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45.7%1.05mg

Manganese

11.6%0.27mg

1.05 mgvs0.27 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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64%449mg

Phosphorus

21.3%149mg

449 mgvs149 mg

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

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86.7%2949mg

Potassium

56.6%1926mg

2949 mgvs1926 mg

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

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3.95%2.17μg

Selenium

9.67%5.3μg

2.17 μgvs5.3 μg

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

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7.73%116mg

Sodium

0%0mg

116 mgvs0 mg

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

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19%2.1mg

Zinc

6.77%0.74mg

2.1 mgvs0.74 mg

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

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16%591g

Water

25%923g

591 gvs923 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 White Potatoes vs Oranges:

Raw Whole White Potatoes have 2.6 times more Vitamin B3, 2.3 times more Vitamin B6 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 2.4 times more Vitamin B9, 8.6 times more Vitamin C and 26.4 times more Vitamin E than Raw Whole White Potatoes.
Both Raw Whole White Potatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Potatoes vs Oranges:

Raw Whole White Potatoes have 1.8 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 4 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium, more Sodium and 2.8 times more Zinc than Raw Oranges.
While Raw Oranges contain 6.5 times more Calcium, 2.4 times more Selenium and 1.6 times more Water than Raw Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

Raw Whole White Potatoes have 1.2 times more Protein than Raw Oranges.
While Raw Oranges contain 11.9 times more Sugars and 1.5 times more Fiber than Raw Whole White Potatoes.
Both Raw Whole White Potatoes and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Whole White Potatoes as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White PotatoesVS Red PotatoesOrangesVS Red PotatoesWhite PotatoesVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories White PotatoesVS Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: