Comparing Nutrients in 100 calories Baked White PotatoesVS Oranges

Weight per 100 calories

Baked White Potatoes

109g

Oranges

213g

Baked White Potatoes have 2 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 100 calories - Baked White Potatoes or Oranges?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Oranges

91%

100 kcal ▼

Macro Nutrients

Baked White Potatoesvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.17%0.16g

Fat

0.26%0.26g

0.16 gvs0.26 g

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

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0.14%0.043g

Saturated Fat

0.1%0.032g

0.043 gvs0.032 g

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

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1%0.016g

Omega 3

0.93%0.015g

0.016 gvs0.015 g

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

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0.31%0.053g

Omega 6

0.23%0.038g

0.053 gvs0.038 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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17.6%23g

Carbohydrate

19.2%25g

23 gvs25 g

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

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2.3%1.66g

Sugars

27.4%20g

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

1.66 gvs20 g

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

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0.54%0.39g

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]

0.39 gvsNA g

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

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%0.68g

Glucose

0.68 gvsNA g

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

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%0.43g

Sucrose

0.43 gvsNA g

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

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6%2.3g

Fiber

13.4%5.1g

2.3 gvs5.1 g

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

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4.08%2.3g

Protein

3.57%2g

2.3 gvs2 g

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

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Vitamins

Baked White Potatoesvs Oranges

0.12%1.1μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

1.1 μgvs23.4 μg

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

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4.35%0.052mg

Vitamin B1

15.4%0.19mg

Thiamine

0.052 mgvs0.19 mg

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

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3.6%0.047mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.047 mgvs0.085 mg

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

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10.4%1.66mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs0.6 mg

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

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8.33%0.42mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.42 mgvs0.53 mg

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

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17.6%0.23mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.23 mgvs0.13 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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10.3%41.3μg

Vitamin B9

16%64μg

Folates and Folic Acid

41.3 μgvs64 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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15.2%13.7mg

Vitamin C

126%113mg

Ascorbic acid

13.7 mgvs113 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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0.29%0.043mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.043 mgvs0.38 mg

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

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2.45%2.93μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.93 μgvs0 μg

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

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Minerals

Baked White Potatoesvs Oranges

1.1%11mg

Calcium

8.5%85mg

11 mgvs85 mg

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

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15.3%0.14mg

Copper

10.6%0.096mg

0.14 mgvs0.096 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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8.7%0.7mg

Iron

2.66%0.21mg

0.7 mgvs0.21 mg

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

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7%29.3mg

Magnesium

5.07%21.3mg

29.3 mgvs21.3 mg

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

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8.93%0.21mg

Manganese

2.3%0.053mg

0.21 mgvs0.053 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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11.6%81.5mg

Phosphorus

4.26%29.8mg

81.5 mgvs29.8 mg

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

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17.4%591mg

Potassium

11.3%385mg

591 mgvs385 mg

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

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0.99%0.54μg

Selenium

1.93%1.06μg

0.54 μgvs1.06 μg

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

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0.51%7.6mg

Sodium

0%0mg

7.6 mgvs0 mg

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

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3.46%0.38mg

Zinc

1.35%0.15mg

0.38 mgvs0.15 mg

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

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2.2%82g

Water

5%185g

82 gvs185 g

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

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Lets compare vitamin content per 100 calories of Baked White Potatoes vs Oranges:

Baked Whole White Potatoes have 2.8 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin K than Raw Oranges.
While Raw Oranges contain 21.5 times more Vitamin A, 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9, 8.3 times more Vitamin C and 8.8 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Oranges:

Baked Whole White Potatoes have 1.4 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 3.9 times more Manganese, 2.7 times more Phosphorus, 1.5 times more Potassium and 2.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 7.8 times more Calcium, 2 times more Selenium and 2.3 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

Raw Oranges contain 12 times more Sugars and 2.2 times more Fiber than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Oranges have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 kcal.
Both Baked Whole White Potatoes as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked White PotatoesVS Baked Red PotatoesOrangesVS Baked Red PotatoesBaked White PotatoesVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Baked White PotatoesVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked White Potatoes or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: