Comparing Nutrients in 14 ounces Canned Orange Juice VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Canned Orange Juice	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	6.43% 187kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	21.4% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	87.7% 114g	130g per day for Men 19-50 years
Sugars	48% 34.8g	1.53% 1.1g	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	13.3% 9.64g	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	% 9g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 16g	% 0.71g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	27% 10.3g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	56% 0.73mg	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	24% 95μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	133% 119mg	58.7% 52.8mg	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	5.3% 0.79mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	59.5% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	3.1% 124μg	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	4.96% 0.4mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	36.2% 0.83mg	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	9.64% 67.5mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.4% 348g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Oven-heated Frozen French Fries per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Oven-heated Frozen French Fries:

• 14 ounces of Canned Orange Juice have 2.3 times more Vitamin C than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 3.3 times more Vitamin B1, 1.5 times more Vitamin B2, 11 times more Vitamin B3, 2.9 times more Vitamin B5, 5.9 times more Vitamin B6 and 25 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Oven-heated Frozen French Fries provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Oven-heated Frozen French Fries:

• 14 ounces of Canned Orange Juice have 1.4 times more Water than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 6.1 times more Copper, 7.4 times more Iron, 2.6 times more Magnesium, 10 times more Manganese, 5.7 times more Phosphorus, 2.5 times more Potassium, 8 times more Sodium and 9.5 times more Zinc than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Orange Juice have 31.3 times more Sugars and more Fructose than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 3.6 times more Energy, 34.8 times more Fat, 57.2 times more Saturated Fat, 2.6 times more Carbohydrate, 8.7 times more Fiber and 3.9 times more Protein than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.