Comparing Nutrients in 1 kilogram Oranges VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Oranges	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	16.2% 470kcal	67% 1940kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	69.7% 67.6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	39.6% 12.7g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	244% 317g	130g per day for Men 19-50 years
Sugars	129% 94g	4.28% 3.1g	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	NA	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	63% 24g	73.7% 28g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Oranges	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	148% 1.92mg	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	75% 300μg	82.5% 330μg	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	591% 532mg	158% 142mg	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	12% 1.8mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	127% 1.14mg	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	12.5% 1mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	81.3% 1.87mg	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	20% 140mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	149% 5050mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	267% 4000mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	15.3% 566g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• Raw Oranges have more Vitamin A and 3.7 times more Vitamin C than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.5 times more Vitamin B1, 8.1 times more Vitamin B3, 2.2 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per 1 kg.
• Both Raw Oranges as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• Raw Oranges have 3.3 times more Calcium and 1.5 times more Water than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 2.5 times more Copper, 8 times more Iron, 2.5 times more Magnesium, 7.5 times more Manganese, 8 times more Phosphorus, 2.8 times more Potassium, more Sodium and 6.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 30.2 times more Sugars than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 4.1 times more Energy, 56.3 times more Fat, 84.5 times more Saturated Fat, 3.4 times more Omega 3, 17.9 times more Omega 6, 2.7 times more Carbohydrate and 3.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.