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

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Tangerines	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	7.25% 210kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	84% 109g	130g per day for Men 19-50 years
Sugars	58% 42g	1.6% 1.15g	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	13% 9.53g	0% 0g	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	% 8.45g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 24g	% 0.67g	g per day for Men 19-50 years
Fiber	19% 7.14g	24% 9.13g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	15% 135μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.33% 1.5mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	52.5% 0.68mg	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	16% 63.5μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	118% 106mg	52% 47mg	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	5.3% 0.79mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	14.7% 147mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	64% 0.58mg	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	7.44% 0.6mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	6.73% 0.15mg	37.8% 0.87mg	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	11.3% 79.4mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.14% 338g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

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

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

• 14 ounces of Tangerines have more Vitamin A and 2.3 times more Vitamin C than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Vitamin B1, 5.7 times more Vitamin B3, 2.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Tangerines.
• Both Tangerines and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Raw Tangerines as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Tangerines have 2.8 times more Calcium and 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.5 times more Copper, 5 times more Iron, 2.3 times more Magnesium, 5.6 times more Manganese, 4.9 times more Phosphorus, 2.8 times more Potassium, 195.5 times more Sodium and 5.7 times more Zinc than Raw Tangerines.
• 14 ounces of Tangerines lack sufficient amounts of Iron, Manganese and Zinc
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Tangerines as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tangerines have 36.5 times more Sugars and more Fructose than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3 times more Energy, 16.5 times more Fat, 27.7 times more Saturated Fat, 2.1 times more Carbohydrate, 1.3 times more Fiber and 3.1 times more Protein than Raw Tangerines.
• 14 ounces of Tangerines provide inadequate amounts of Energy and Protein
• Both Raw Tangerines as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.