Comparing Nutrients in 100 calories Frozen French Fried Potatoes VS Valencia Oranges

Weight per 100 calories

• Frozen French Fried Potatoes: 68g
• Valencia Oranges: 204g

Frozen French Fried Potatoes have 3 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Frozen French Fried Potatoes or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Frozen French Fried Potatoes	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.17g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.77% 0.012g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	NA	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	0% 0g	NA	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	% 0.068g	NA	g per day for Men 19-50 years
Sucrose	% 0.068g	NA	g per day for Men 19-50 years
Fiber	3.4% 1.3g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.72% 1.52g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.56% 0.067mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	9.9% 0.13mg	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	5.95% 24μg	20% 79.6μg	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	13% 11.8mg	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.45% 0.068mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.61% 6.12mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	7.03% 0.063mg	8.4% 0.076mg	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	5.27% 0.42mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	3.4% 14.3mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	4.67% 0.11mg	2.04% 0.047mg	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	8.07% 56.5mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	8.16% 278mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	1.22% 45.3g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen French Fried Potatoes vs Valencia Oranges:

• Unprepared Frozen French Fried Potatoes have 2.5 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B5, 3.3 times more Vitamin B9 and 8.4 times more Vitamin C than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Raw Valencia Oranges have similar amounts of Vitamin B6 per 100 kcal.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen French Fried Potatoes vs Valencia Oranges:

• Unprepared Frozen French Fried Potatoes have 2.3 times more Iron, 2.3 times more Manganese, 1.6 times more Phosphorus, more Sodium and 1.9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13.3 times more Calcium, 1.4 times more Magnesium, 1.3 times more Potassium and 3.9 times more Water than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Raw Valencia Oranges have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Unprepared Frozen French Fried Potatoes have 5.2 times more Fat and 9 times more Saturated Fat than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Omega 3, 1.4 times more Carbohydrate, 3.9 times more Fiber and 1.4 times more Protein than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.