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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Oven-heated Frozen French Fries	Oranges with Peel	Recommended Dietary Allowance
Energy	23% 667kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.7g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	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	87.7% 114g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	47% 18g	38g per day for Men 19-50 years
Protein	19% 10.6g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	28.4% 0.37mg	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	27.8% 111μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.7% 52.8mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	25% 0.23mg	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	36.7% 2.94mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	NA	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	55% 385mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	6.6% 244g	8.83% 327g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Oven-heated Frozen French Fries have 1.3 times more Vitamin B1, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 2 times more Vitamin B6 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 1.6 times more Vitamin B2 and 5.3 times more Vitamin C than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Oranges with Peel provide similar amounts of Vitamin B9 per 14 ounces.

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

• 14 ounces of Oven-heated Frozen French Fries have 2.4 times more Copper, 1.9 times more Magnesium, 4.4 times more Phosphorus, 2.3 times more Potassium, 16 times more Sodium and 3.5 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 5.8 times more Calcium and 1.3 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Oranges with Peel contain similar levels of Iron per 14 ounces.
• 14 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen French Fries have 2.7 times more Energy, 17.4 times more Fat, 29.4 times more Saturated Fat, 1.9 times more Carbohydrate and 2 times more Protein than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 1.7 times more Fiber than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.