Comparing Nutrients in 5 ounces Boiled Potato SkinVS Oranges

Macros Ratio

Protein Fat Carbs

Boiled Potato Skin

14%

85%

Oranges

91%

5 oz ▼

Macro Nutrients

Boiled Potato Skinvs Oranges

3.8%111kcal

Energy

2.3%66.6kcal

111 kcalvs66.6 kcal

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

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0.15%0.14g

Fat

0.18%0.17g

0.14 gvs0.17 g

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

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0.12%0.037g

Saturated Fat

0.066%0.021g

0.037 gvs0.021 g

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

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0.89%0.014g

Omega 3

0.62%0.01g

0.014 gvs0.01 g

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

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0.27%0.045g

Omega 6

0.15%0.026g

0.045 gvs0.026 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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18.8%24.4g

Carbohydrate

13%16.7g

24.4 gvs16.7 g

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

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Sugars

18.3%13.3g

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

NA gvs13.3 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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12.3%4.68g

Fiber

8.95%3.4g

4.68 gvs3.4 g

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

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7.24%4.05g

Protein

2.38%1.33g

4.05 gvs1.33 g

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

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Vitamins

Boiled Potato Skinvs Oranges

0%0μg

Vitamin A

1.73%15.6μg

RAE, retinol activity equivalents

0 μgvs15.6 μg

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

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3.78%0.045mg

Vitamin B1

10.3%0.12mg

Thiamine

0.045 mgvs0.12 mg

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

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3.93%0.051mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.051 mgvs0.057 mg

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

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11%1.73mg

Vitamin B3

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

1.73 mgvs0.4 mg

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

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10.2%0.51mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.51 mgvs0.35 mg

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

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26%0.34mg

Vitamin B6

6.54%0.085mg

Pyridoxine

0.34 mgvs0.085 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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3.54%14μg

Vitamin B9

10.6%42.5μg

Folates and Folic Acid

14 μgvs42.5 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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8.2%7.37mg

Vitamin C

83.8%75.4mg

Ascorbic acid

7.37 mgvs75.4 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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Vitamin E

1.7%0.26mg

Tocopherols and Tocotrienols

NA mgvs0.26 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Boiled Potato Skinvs Oranges

6.38%63.8mg

Calcium

5.67%56.7mg

63.8 mgvs56.7 mg

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

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138%1.24mg

Copper

7.1%0.064mg

1.24 mgvs0.064 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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108%8.6mg

Iron

1.77%0.14mg

8.6 mgvs0.14 mg

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

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10%42.5mg

Magnesium

3.37%14mg

42.5 mgvs14 mg

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

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82.5%1.9mg

Manganese

1.54%0.035mg

1.9 mgvs0.035 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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11%76.5mg

Phosphorus

2.83%20mg

76.5 mgvs20 mg

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

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17%577mg

Potassium

7.55%257mg

577 mgvs257 mg

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

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0.77%0.43μg

Selenium

1.3%0.71μg

0.43 μgvs0.71 μg

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

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1.32%20mg

Sodium

0%0mg

20 mgvs0 mg

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

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5.67%0.62mg

Zinc

0.9%0.099mg

0.62 mgvs0.099 mg

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

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3%110g

Water

3.32%123g

110 gvs123 g

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

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Lets compare vitamin content per 5 ounces of Boiled Potato Skin vs Oranges:

Boiled Potato Skin no Salt has 4.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 4 times more Vitamin B6 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.7 times more Vitamin B1, 3 times more Vitamin B9 and 10.2 times more Vitamin C than Boiled Potato Skin no Salt.
Both Boiled Potato Skin no Salt and Raw Oranges have similar amounts of Vitamin B2 per 5 oz.
Both Boiled Potato Skin no Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Potato Skin vs Oranges:

Boiled Potato Skin no Salt has 19.5 times more Copper, 60.7 times more Iron, 3 times more Magnesium, 53.5 times more Manganese, 3.9 times more Phosphorus, 2.2 times more Potassium and 6.3 times more Zinc than Raw Oranges.
Both Boiled Potato Skin no Salt and Raw Oranges have similar amounts of Calcium and Water per 5 oz.
Both Boiled Potato Skin no Salt as well as Raw Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled Potato Skin no Salt has 1.7 times more Energy, 1.5 times more Carbohydrate, 1.4 times more Fiber and 3 times more Protein than Raw Oranges.
Both Boiled Potato Skin no Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled Potato SkinVS Boiled Peeled PotatoesOrangesVS Boiled Peeled PotatoesBoiled Potato SkinVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 5 ounces Boiled Potato SkinVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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