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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Valencia Oranges	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	15.7% 5.03g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	7.5% 1.28g	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	97% 126g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	% 0.83g	g per day for Men 19-50 years
Fiber	26% 9.92g	29.2% 11g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	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	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	56.6% 9.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	58.6% 0.76mg	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	32.7% 131μg	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	62.6% 56.4mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	50.3% 0.45mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	32.3% 0.74mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	59% 2004mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	9.26% 343g	6.07% 225g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A and 3.4 times more Vitamin C than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.5 times more Vitamin B1, 8.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Raw Valencia Oranges as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Valencia Oranges have 3.3 times more Calcium and 1.5 times more Water than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 3.1 times more Copper, 8.9 times more Iron, 2.5 times more Magnesium, 8.1 times more Manganese, 6.6 times more Phosphorus, 2.8 times more Potassium, more Sodium and 7.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 4 times more Energy, 22.5 times more Fat, 36.2 times more Saturated Fat, 1.5 times more Omega 3, 7.3 times more Omega 6, 2.7 times more Carbohydrate and 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.