Comparing Nutrients in 14 ounces Valencia Oranges VS Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Valencia Oranges	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	6.7% 194kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	23.6% 23g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	34% 11g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	73.2% 95g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	44.4% 7.1mg	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	19.2% 0.25mg	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	38.7% 155μg	15% 59.5μg	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	214% 192mg	37% 33.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	16% 159mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	62% 0.56mg	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	4.47% 0.36mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	37% 0.85mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	39.5% 1341mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.26% 343g	7.17% 265g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Frozen Cottage-cut French Fried Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Frozen Cottage-cut French Fried Potatoes:

• 14 ounces of Valencia Oranges have 1.7 times more Vitamin B2, 2.6 times more Vitamin B9 and 5.8 times more Vitamin C than Frozen Cottage-cut French Fried Potatoes.
• While 14 oz of Frozen Cottage-cut French Fried Potatoes contain 6.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• Both Raw Valencia Oranges as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Frozen Cottage-cut French Fried Potatoes:

• 14 ounces of Valencia Oranges have 5.7 times more Calcium and 1.3 times more Water than Frozen Cottage-cut French Fried Potatoes.
• While 14 oz of Frozen Cottage-cut French Fried Potatoes contain 3.8 times more Copper, 11.7 times more Iron, 1.6 times more Magnesium, 9.3 times more Manganese, 2.7 times more Phosphorus, 1.9 times more Potassium, more Sodium and 4.8 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 14 ounces of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Cottage-cut French Fried Potatoes contain 3.1 times more Energy, 19.3 times more Fat, 78.4 times more Saturated Fat, 9.8 times more Omega 6, 2 times more Carbohydrate and 2.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein