Comparing Nutrients in 14 ounces Navel Oranges VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Navel Oranges	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	6.7% 194kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	21.4% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	87.7% 114g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	1.53% 1.1g	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	12.3% 8.93g	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	% 7.8g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 17g	% 0.71g	g per day for Men 19-50 years
Fiber	23% 8.73g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	56% 0.73mg	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	33.7% 135μg	27.8% 111μg	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	261% 235mg	58.7% 52.8mg	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	3.97% 0.6mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	17% 171mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	59.5% 0.54mg	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	6.45% 0.52mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	36.2% 0.83mg	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	13% 91mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.22% 341g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Oven-heated Frozen French Fries per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Oven-heated Frozen French Fries:

• 14 ounces of Navel Oranges have 1.6 times more Vitamin B2, 1.2 times more Vitamin B9 and 4.4 times more Vitamin C than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 1.9 times more Vitamin B1, 5.2 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Oven-heated Frozen French Fries:

• 14 ounces of Navel Oranges have 3.6 times more Calcium and 1.4 times more Water than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 3.5 times more Copper, 5.7 times more Iron, 2.4 times more Magnesium, 7.2 times more Manganese, 4.2 times more Phosphorus, 2.7 times more Potassium, 32 times more Sodium and 4.8 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 14 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 30.4 times more Sugars and more Fructose than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 3.4 times more Energy, 34.8 times more Fat, 60.5 times more Saturated Fat, 2.3 times more Carbohydrate and 2.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Oven-heated Frozen French Fries offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.