Comparing Nutrients in 1 kilogram Valencia Oranges VS Frozen O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen O'brien Potatoes	9%	2%	89%

Macro Nutrients

	Valencia Oranges	Frozen O'brien Potatoes	Recommended Dietary Allowance
Energy	17% 490kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	134% 175g	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	50% 19g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	70.6% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	161% 2.1mg	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	20% 80μg	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	126% 113mg	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 O'brien Potatoes	Recommended Dietary Allowance
Calcium	40% 400mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	141% 1.27mg	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	129% 10.3mg	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	51.7% 1.2mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	73.2% 2490mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Frozen O'brien Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Frozen O'brien Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Frozen O'brien Potatoes:

• 1 kilogram of Valencia Oranges has 1.6 times more Vitamin B1, 4.9 times more Vitamin B9 and 4.3 times more Vitamin C than Frozen O'brien Potatoes.
• While 1 kg of Unprepared Frozen O'brien Potatoes contains 4.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen O'brien Potatoes provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Unprepared Frozen O'brien Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Frozen O'brien Potatoes:

• 1 kilogram of Valencia Oranges has 3.1 times more Calcium than Frozen O'brien Potatoes.
• While 1 kg of Unprepared Frozen O'brien Potatoes contains 3.4 times more Copper, 11.4 times more Iron, 1.8 times more Magnesium, 5.2 times more Manganese, 2.9 times more Phosphorus, 1.4 times more Potassium, more Sodium and 4.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen O'brien Potatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Frozen O'brien Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.3 times more Fiber than Frozen O'brien Potatoes.
• While 1 kg of Unprepared Frozen O'brien Potatoes contains 1.6 times more Energy, 1.5 times more Carbohydrate and 1.8 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Unprepared Frozen O'brien Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.