Comparing Nutrients in 14 ounces Oranges VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Oranges	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	6.43% 187kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	61% 59.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	56.4% 18g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	25% 4.25g	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	92% 120g	130g per day for Men 19-50 years
Sugars	51% 37g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Frozen Extruded Par 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	24.5% 0.29mg	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	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	55% 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	22% 87.3μg	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	27.8% 25mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	16% 159mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	14% 0.13mg	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	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	39% 0.9mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	50% 1707mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.3% 344g	5.36% 198g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 8.4 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 7.9 times more Vitamin B3, 2.2 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Oranges as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Oranges have 4.4 times more Calcium, 1.4 times more Copper and 1.7 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 13.2 times more Iron, 1.8 times more Magnesium, 9.1 times more Manganese, 5.5 times more Phosphorus, 2.4 times more Potassium, more Sodium and 4.7 times more Zinc than Raw Oranges.
• Both Raw Oranges as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Extruded Par Fried French Fried Potatoes contain 5.5 times more Energy, 124.6 times more Fat, 302.9 times more Saturated Fat, 59.6 times more Omega 6, 2.6 times more Carbohydrate and 3 times more Protein than Raw Oranges.
• Both Raw Oranges and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Fiber per 14 oz.
• Both Raw Oranges as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.