Comparing Nutrients in 1 kilogram Valencia Oranges VS Frozen French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Valencia Oranges	Frozen French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	31.4% 10g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	15.5% 2.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	191% 248g	130g per day for Men 19-50 years
Sugars	NA	2.76% 2g	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	% 1g	g per day for Men 19-50 years
Fiber	65.8% 25g	50% 19g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	137% 1.78mg	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	98% 390μg	87.5% 350μg	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	539% 485mg	192% 173mg	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	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	103% 0.93mg	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	11.3% 0.9mg	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	68.7% 1.58mg	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	24.3% 170mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.3% 863g	18% 666g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Frozen French Fried Potatoes with Salt:

• Raw Valencia Oranges have more Vitamin A and 2.8 times more Vitamin C than Unprepared Frozen French Fried Potatoes with Salt.
• While Unprepared Frozen French Fried Potatoes with Salt contain 7.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Unprepared Frozen French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 1 kg.
• Both Raw Valencia Oranges as well as Unprepared Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Frozen French Fried Potatoes with Salt:

• Raw Valencia Oranges have 4.4 times more Calcium and 1.3 times more Water than Unprepared Frozen French Fried Potatoes with Salt.
• While Unprepared Frozen French Fried Potatoes with Salt contain 2.5 times more Copper, 6.9 times more Iron, 2.1 times more Magnesium, 6.9 times more Manganese, 4.9 times more Phosphorus, 2.3 times more Potassium, more Sodium and 5.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.3 times more Fiber than Unprepared Frozen French Fried Potatoes with Salt.
• While Unprepared Frozen French Fried Potatoes with Salt contain 3 times more Energy, 15.5 times more Fat, 28.7 times more Saturated Fat, 6 times more Omega 6, 2.1 times more Carbohydrate and 2.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Unprepared Frozen French Fried Potatoes with Salt have similar amounts of Omega 3 per 1 kg.
• Both Raw Valencia Oranges as well as Unprepared Frozen French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.