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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Frozen French Fried Potatoes	Valencia Oranges	Recommended Dietary Allowance
Energy	20% 583kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.73g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	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	75.7% 98g	36.3% 47g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	26% 9.92g	38g per day for Men 19-50 years
Protein	16% 8.9g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.3% 0.71mg	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	34.7% 139μg	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	76.3% 68.7mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	16.3% 0.15mg	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	30.8% 2.46mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	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% 329mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	47.6% 1619mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	7.15% 264g	9.26% 343g	3700g per day for Men 19-50 years

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

• Unprepared Frozen French Fried Potatoes have 7.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.8 times more Vitamin C than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Raw Valencia Oranges have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 14 oz.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Unprepared Frozen French Fried Potatoes have 2.5 times more Copper, 6.9 times more Iron, 2.1 times more Magnesium, 6.9 times more Manganese, 4.9 times more Phosphorus, 2.3 times more Potassium, more Sodium and 5.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.4 times more Calcium and 1.3 times more Water than Unprepared Frozen French Fried Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Unprepared Frozen French Fried Potatoes have 3 times more Energy, 15.5 times more Fat, 26.9 times more Saturated Fat, 5.6 times more Omega 6, 2.1 times more Carbohydrate and 2.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Fiber than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Raw Valencia Oranges have similar amounts of Omega 3 per 14 oz.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.