Comparing Nutrients in 14 ounces Oranges VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Oranges	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	6.43% 187kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	11.7% 3.73g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	75.7% 98g	130g per day for Men 19-50 years
Sugars	51% 37g	1.1% 0.79g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	20% 7.54g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Oranges	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	54.3% 0.71mg	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	29.8% 119μg	34.7% 139μg	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	235% 211mg	76.3% 68.7mg	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	4.76% 0.71mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	16% 159mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	41% 0.37mg	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	4.96% 0.4mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	27.3% 0.63mg	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	7.94% 55.6mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Frozen French Fried Potatoes:

• Raw Oranges have 3.1 times more Vitamin C and 1.8 times more Vitamin E than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 7.2 times more Vitamin B3, 1.9 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Unprepared Frozen French Fried Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 14 oz.
• Both Raw Oranges as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Frozen French Fried Potatoes:

• Raw Oranges have 4.4 times more Calcium and 1.3 times more Water than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 2.1 times more Copper, 6.2 times more Iron, 2.1 times more Magnesium, 6.3 times more Manganese, 5.9 times more Phosphorus, 2.3 times more Potassium, more Sodium and 5 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 46.8 times more Sugars and 1.3 times more Fiber than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 3.1 times more Energy, 38.8 times more Fat, 62.7 times more Saturated Fat, 2.6 times more Omega 3, 13.7 times more Omega 6, 2.1 times more Carbohydrate and 2.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.