Comparing Nutrients in 5 ounces Russet PotatoesVS Oranges

Macros Ratio

Protein Fat Carbs

Russet Potatoes

10%

89%

Oranges

91%

5 oz ▼

Macro Nutrients

Russet Potatoesvs Oranges

3.86%112kcal

Energy

2.3%66.6kcal

112 kcalvs66.6 kcal

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

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0.12%0.11g

Fat

0.18%0.17g

0.11 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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19.7%25.6g

Carbohydrate

13%16.7g

25.6 gvs16.7 g

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

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1.2%0.88g

Sugars

18.3%13.3g

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

0.88 gvs13.3 g

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

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0.45%0.33g

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]

0.33 gvsNA g

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

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%0.35g

Glucose

0.35 gvsNA g

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

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%0.18g

Sucrose

0.18 gvsNA g

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

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4.85%1.84g

Fiber

8.95%3.4g

1.84 gvs3.4 g

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

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5.4%3.03g

Protein

2.38%1.33g

3.03 gvs1.33 g

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

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Vitamins

Russet Potatoesvs 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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9.7%0.12mg

Vitamin B1

10.3%0.12mg

Thiamine

0.12 mgvs0.12 mg

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

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3.6%0.047mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.047 mgvs0.057 mg

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

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9.17%1.47mg

Vitamin B3

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs0.4 mg

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

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8.53%0.43mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.43 mgvs0.35 mg

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

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37.6%0.49mg

Vitamin B6

6.54%0.085mg

Pyridoxine

0.49 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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4.96%20μg

Vitamin B9

10.6%42.5μg

Folates and Folic Acid

20 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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8.98%8.08mg

Vitamin C

83.8%75.4mg

Ascorbic acid

8.08 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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0.094%0.014mg

Vitamin E

1.7%0.26mg

Tocopherols and Tocotrienols

0.014 mgvs0.26 mg

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

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2.13%2.55μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.55 μgvs0 μg

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

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Minerals

Russet Potatoesvs Oranges

1.84%18.4mg

Calcium

5.67%56.7mg

18.4 mgvs56.7 mg

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

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16.2%0.15mg

Copper

7.1%0.064mg

0.15 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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15.2%1.2mg

Iron

1.77%0.14mg

1.2 mgvs0.14 mg

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

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7.76%32.6mg

Magnesium

3.37%14mg

32.6 mgvs14 mg

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

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9.68%0.22mg

Manganese

1.54%0.035mg

0.22 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%78mg

Phosphorus

2.83%20mg

78 mgvs20 mg

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

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17.4%591mg

Potassium

7.55%257mg

591 mgvs257 mg

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

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1.03%0.57μg

Selenium

1.3%0.71μg

0.57 μgvs0.71 μg

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

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0.47%7.1mg

Sodium

0%0mg

7.1 mgvs0 mg

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

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3.74%0.41mg

Zinc

0.9%0.099mg

0.41 mgvs0.099 mg

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

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3%111g

Water

3.32%123g

111 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 Russet Potatoes vs Oranges:

Raw Whole Russet Potatoes have 3.7 times more Vitamin B3, 1.2 times more Vitamin B5, 5.8 times more Vitamin B6 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.1 times more Vitamin B9, 9.3 times more Vitamin C and 18 times more Vitamin E than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
Both Raw Whole Russet Potatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Russet Potatoes vs Oranges:

Raw Whole Russet Potatoes have 2.3 times more Copper, 8.6 times more Iron, 2.3 times more Magnesium, 6.3 times more Manganese, 3.9 times more Phosphorus, 2.3 times more Potassium and 4.1 times more Zinc than Raw Oranges.
While Raw Oranges contain 3.1 times more Calcium than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Raw Oranges have similar amounts of Water per 5 oz.
Both Raw Whole Russet Potatoes as well as Raw Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Whole Russet Potatoes have 1.7 times more Energy, 1.5 times more Carbohydrate and 2.3 times more Protein than Raw Oranges.
While Raw Oranges contain 15.1 times more Sugars and 1.8 times more Fiber than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes 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:

Russet PotatoesVS White PotatoesOrangesVS White PotatoesRusset PotatoesVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 5 ounces Russet PotatoesVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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