Comparing Nutrients in 100 calories Oranges with Peel VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Weight per 100 calories

• Oranges with Peel: 159g
• Oven-heated Frozen Shoestring French Fried Potatoes with Salt: 51.5g

Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 3.1 times more energy per unit of mass than Raw Oranges with Peel , which is above average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Oven-heated Frozen Shoestring French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Oranges with Peel	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.77% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	NA	0.22% 0.16g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.052g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	3.8% 1.44g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.67% 1.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	5.54% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	1.35% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	8.13% 7.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.55% 0.082mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	0.62% 6.2mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	6.53% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.27mg	5.15% 0.41mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	3.07% 13mg	420mg per day for Men 19-50 years
Manganese	NA	4.2% 0.096mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5% 35mg	8.25% 57.7mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	13.7% 206mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.79% 29g	3700g per day for Men 19-50 years

Oranges With Peel VS Oven-heated Frozen Shoestring French Fried Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Oven-heated Frozen Shoestring French Fried Potatoes with Salt?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 100 calories of Oranges with Peel have more Vitamin A, 2.4 times more Vitamin B1, 4.5 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9 and 15.4 times more Vitamin C than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.5 times more Vitamin B3 than Raw Oranges with Peel .
• 100 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Oranges with Peel as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 100 calories of Oranges with Peel have 18 times more Calcium, 1.5 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 3.6 times more Selenium and 4.5 times more Water than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.7 times more Phosphorus, 64.9 times more Sodium and 1.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain similar levels of Potassium per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.5 times more Carbohydrate, 4.9 times more Fiber and 1.4 times more Protein than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 7.3 times more Fat and 11.8 times more Saturated Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Oven-heated Frozen Shoestring French Fried Potatoes with Salt offer comparable quantities of Energy per 100 calories.
• Both Raw Oranges with Peel as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.