Comparing Nutrients in 1 kilogram Florida Oranges VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Florida Oranges	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	16% 460kcal	58% 1680kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	54% 52.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	221% 287g	130g per day for Men 19-50 years
Sugars	126% 91g	3.86% 2.8g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	63% 24g	68.4% 26g	38g per day for Men 19-50 years
Protein	12.5% 7g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	107% 1.28mg	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	25% 4mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	142% 1.84mg	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	42.5% 170μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	500% 450mg	148% 133mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	43% 430mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	150% 1.35mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	91% 2.1mg	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	17% 120mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	133% 4510mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	23.6% 871g	16.6% 615g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Oven-heated Frozen French Fries per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Oven-heated Frozen French Fries:

• 1 kilogram of Florida Oranges has 1.3 times more Vitamin B2 and 3.4 times more Vitamin C than Oven-heated Frozen French Fries.
• While 1 kg of Oven-heated Frozen French Fried Potatoes contains 1.3 times more Vitamin B1, 5.5 times more Vitamin B3, 2.1 times more Vitamin B5, 3.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Oven-heated Frozen French Fries:

• 1 kilogram of Florida Oranges has 3.6 times more Calcium and 1.4 times more Water than Oven-heated Frozen French Fries.
• While 1 kg of Oven-heated Frozen French Fried Potatoes contains 3.5 times more Copper, 8.2 times more Iron, 2.6 times more Magnesium, 8.8 times more Manganese, 8.1 times more Phosphorus, 2.7 times more Potassium, more Sodium and 4.8 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 kilogram of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 32.6 times more Sugars than Oven-heated Frozen French Fries.
• While 1 kg of Oven-heated Frozen French Fried Potatoes contains 3.7 times more Energy, 24.9 times more Fat, 41.2 times more Saturated Fat, 2.5 times more Carbohydrate and 3.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Oven-heated Frozen French Fries offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.