Comparing Nutrients in 14 ounces Navel Oranges VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Navel Oranges	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	59% 10g	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	109% 141g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	70.6% 51g	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	3.12% 2.26g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 17g	% 21.5g	g per day for Men 19-50 years
Fiber	23% 8.73g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	191% 1723μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	36.5% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.7% 5.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	31.8% 127μg	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	261% 235mg	33% 29.8mg	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	39.4% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.2% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	78% 0.7mg	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	38.2% 3.06mg	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	83% 1.9mg	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	13% 91mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	47.7% 1623mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	38.6% 579mg	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	5.57% 206g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Frozen French Fried Sweet Potatoes with Salt:

• Raw Navel Oranges have 7.9 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 36.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6, 9.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Navel Oranges as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Frozen French Fried Sweet Potatoes with Salt:

• Raw Navel Oranges have 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 4.5 times more Copper, 5.9 times more Iron, 2.4 times more Magnesium, 16.6 times more Manganese, 2.6 times more Phosphorus, 2.5 times more Potassium, 146 times more Sodium and 4.8 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Calcium per 14 oz.
• Both Raw Navel Oranges as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 3.9 times more Fructose than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 3.7 times more Energy, 59.5 times more Fat, 68.1 times more Saturated Fat, 36.1 times more Omega 3, 109.8 times more Omega 6, 2.8 times more Carbohydrate, 1.5 times more Sugars, 2.6 times more Fiber and 2.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.