Comparing Nutrients in 1 kilogram Clementines VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Clementines	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	16.2% 470kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	NA	39% 12.5g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	184% 240g	130g per day for Men 19-50 years
Sugars	127% 92g	2.9% 2.1g	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	22.6% 16.4g	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	% 16g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 59.6g	% 1.4g	g per day for Men 19-50 years
Fiber	44.7% 17g	52.6% 20g	38g per day for Men 19-50 years
Protein	15% 8.5g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Clementines	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	151% 1.96mg	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	60% 240μg	77.5% 310μg	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	542% 488mg	85.6% 77mg	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	13.3% 2mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	85.6% 0.77mg	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	17.5% 1.4mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	68.3% 1.57mg	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	30% 210mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23.4% 866g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Clementines VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Clementines versus 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Clementines vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Clementines has 6.3 times more Vitamin C than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.4 times more Vitamin B3, 3 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Clementines.
• Both Clementines and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• Both Raw Clementines as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Clementines vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Clementines has 2.3 times more Calcium and 1.3 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.8 times more Copper, 4.4 times more Iron, 2.1 times more Magnesium, 6.8 times more Manganese, 3.9 times more Phosphorus, 2.1 times more Potassium, 349 times more Sodium and 5.7 times more Zinc than Raw Clementines.
• 1 kilogram of Clementines lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Clementines as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Clementines has 43.7 times more Sugars and more Fructose than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.1 times more Energy, 33.3 times more Fat, 2 times more Carbohydrate and 2.8 times more Protein than Raw Clementines.
• Both Clementines and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Clementines provide inadequate amounts of Energy and Protein