Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Oranges	7%	2%	91%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Oranges	Recommended Dietary Allowance
Energy	22% 639kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	36% 46.6g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	51% 37g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	25% 9.53g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	18.3% 0.24mg	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	22% 87.3μg	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	52% 47mg	235% 211mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Oranges	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	20% 0.18mg	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	37.2% 2.98mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	4.3% 0.099mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	6.77% 250g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Oranges:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Vitamin B1, 7.6 times more Vitamin B3, 2 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B9, 4.5 times more Vitamin C and 1.8 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Oranges:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.2 times more Copper, 7.5 times more Iron, 2.8 times more Magnesium, 8.8 times more Manganese, 6.9 times more Phosphorus, 2.6 times more Potassium, more Sodium and 5.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.1 times more Calcium and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.4 times more Energy, 42.8 times more Fat, 72.1 times more Saturated Fat, 2.6 times more Omega 3, 15.7 times more Omega 6, 2.3 times more Carbohydrate and 2.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 32.2 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Oranges have similar amounts of Fiber per 14 oz.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.