Comparing Nutrients in 14 ounces Oranges VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Oranges	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	6.43% 187kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	13.4% 4.3g	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	6.6% 1.12g	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	84% 109g	130g per day for Men 19-50 years
Sugars	51% 37g	1.6% 1.15g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	25% 9.53g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Oranges	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	52.5% 0.68mg	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	22% 87.3μg	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	235% 211mg	52% 47mg	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	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	64% 0.58mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	37.8% 0.87mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	6.77% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Oranges have more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B9, 4.5 times more Vitamin C and 1.8 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B1, 7.6 times more Vitamin B3, 2 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Oranges have 3.1 times more Calcium and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Copper, 7.5 times more Iron, 2.8 times more Magnesium, 8.8 times more Manganese, 6.9 times more Phosphorus, 2.6 times more Potassium, more Sodium and 5.7 times more Zinc than Raw Oranges.
• Both Raw Oranges as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 32.2 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.4 times more Energy, 42.8 times more Fat, 72.1 times more Saturated Fat, 2.6 times more Omega 3, 15.7 times more Omega 6, 2.3 times more Carbohydrate and 2.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber per 14 oz.
• Both Raw Oranges as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.