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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	26.6% 770kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 17g	g per day for Men 19-50 years
Fiber	29.2% 11g	23% 8.73g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Navel 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	42.7% 0.51mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.05mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	24% 0.31mg	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	32.7% 131μg	33.7% 135μg	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	62.6% 56.4mg	261% 235mg	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	4.23% 0.64mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	17% 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	39.7% 3.18mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	32.3% 0.74mg	5% 0.12mg	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	63.5% 445mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	59% 2004mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	6.07% 225g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Shoestring French Fried Potatoes with Salt VS Navel Oranges per 14 oz

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

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

• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 1.9 times more Vitamin B1, 5.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.5 times more Vitamin B2 and 4.2 times more Vitamin C than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Navel Oranges provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 2.9 times more Copper, 6.2 times more Iron, 2.3 times more Magnesium, 6.4 times more Manganese, 4.9 times more Phosphorus, 3 times more Potassium, 400 times more Sodium and 5.4 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 3.6 times more Calcium and 1.5 times more Water than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Raw Navel Oranges lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 4 times more Energy, 45.1 times more Fat, 74.5 times more Saturated Fat, 2.5 times more Carbohydrate, 1.3 times more Fiber and 3.2 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 27.4 times more Sugars and more Fructose than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.