Comparing Nutrients in 1 kilogram Valencia Oranges VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Valencia Oranges	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	17% 490kcal	89.7% 2600kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	154% 150g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	142% 45.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	63% 10.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	232% 302g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	76.3% 29g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	138% 1.8mg	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	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	539% 485mg	70% 63mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	40% 400mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	35.6% 0.32mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	99% 2.27mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	126% 4300mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	327% 4900mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	13.5% 499g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Frozen Extruded Par Fried Potatoes:

• Raw Valencia Oranges have 1.3 times more Vitamin B2, 1.8 times more Vitamin B9 and 7.7 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 8.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Valencia Oranges as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Frozen Extruded Par Fried Potatoes:

• Raw Valencia Oranges have 4.4 times more Calcium and 1.7 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 14.7 times more Iron, 1.8 times more Magnesium, 9.9 times more Manganese, 4.5 times more Phosphorus, 2.4 times more Potassium, more Sodium and 5.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Extruded Par Fried French Fried Potatoes contain 5.3 times more Energy, 49.8 times more Fat, 129.8 times more Saturated Fat, 24.4 times more Omega 6, 2.5 times more Carbohydrate and 2.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Fiber per 1 kg.
• Both Raw Valencia Oranges as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.