Comparing Nutrients in 1 kilogram Oranges VS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%

Macro Nutrients

	Oranges	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Energy	16.2% 470kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	193% 187g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	186% 59.6g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	82.6% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	305% 397g	130g per day for Men 19-50 years
Sugars	129% 94g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	84.2% 32g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	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	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	164% 2.13mg	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	55% 220μg	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	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Calcium	40% 400mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	44.4% 0.4mg	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	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	124% 2.85mg	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	137% 960mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	159% 5390mg	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	409% 6130mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23.4% 868g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• Raw Oranges have more Vitamin A, 1.4 times more Vitamin B9 and 8.6 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• While Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 9.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 3.6 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Raw Oranges as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• Raw Oranges have 3.3 times more Calcium and 2.5 times more Water than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• While Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 16.6 times more Iron, 2.3 times more Magnesium, 11.4 times more Manganese, 6.9 times more Phosphorus, 3 times more Potassium, more Sodium and 5.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have similar amounts of Copper and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 7.1 times more Energy, 155.9 times more Fat, 397.3 times more Saturated Fat, 78.1 times more Omega 6, 3.4 times more Carbohydrate, 1.3 times more Fiber and 3.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.