Comparing Nutrients in 14 ounces Oven-heated Frozen Potato Puffs VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Valencia Oranges	Recommended Dietary Allowance
Energy	26.3% 762kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.58g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	36.3% 47g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	0% 0g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	26% 9.92g	38g per day for Men 19-50 years
Protein	15% 8.45g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	19.2% 0.25mg	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	23% 91μg	38.7% 155μg	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	17.6% 16mg	214% 192mg	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	6.88% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Valencia Oranges	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.63% 25μg	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	28.8% 2.3mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	3.97% 0.091mg	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	47.6% 333mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	123% 1838mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	6.4% 237g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Potato Puffs vs Valencia Oranges:

• Oven-heated Frozen Potato Puffs have 5.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B9 and 12.1 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Raw Valencia Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Oven-heated Frozen Potato Puffs as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oven-heated Frozen Potato Puffs vs Valencia Oranges:

• Oven-heated Frozen Potato Puffs have 2.1 times more Copper, 6.4 times more Iron, 1.7 times more Magnesium, 5.5 times more Manganese, 4.9 times more Phosphorus, 1.6 times more Potassium, more Sodium and 5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.9 times more Calcium and 1.4 times more Water than Oven-heated Frozen Potato Puffs.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen Potato Puffs have 3.9 times more Energy, 30.2 times more Fat, 47.3 times more Saturated Fat, 12.9 times more Omega 3, 48.7 times more Omega 6, 2.3 times more Carbohydrate and 2 times more Protein than Raw Valencia Oranges.
• Both Oven-heated Frozen Potato Puffs and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
• Both Oven-heated Frozen Potato Puffs as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.