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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Navel Oranges	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	17% 490kcal	58% 1680kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	54% 52.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	221% 287g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 1.8g	g per day for Men 19-50 years
Fiber	58% 22g	68.4% 26g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Navel 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	16.3% 1.3mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	133% 4510mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	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	23.2% 860g	16.6% 615g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Navel 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 Navel Oranges vs Oven-heated Frozen French Fries:

• 1 kilogram of Navel Oranges has 1.6 times more Vitamin B2, 1.2 times more Vitamin B9 and 4.4 times more Vitamin C than Oven-heated Frozen French Fries.
• While 1 kg of Oven-heated Frozen French Fried Potatoes contains 1.9 times more Vitamin B1, 5.2 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel 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 Navel Oranges vs Oven-heated Frozen French Fries:

• 1 kilogram of Navel 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, 5.7 times more Iron, 2.4 times more Magnesium, 7.2 times more Manganese, 4.2 times more Phosphorus, 2.7 times more Potassium, 32 times more Sodium and 4.8 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Raw Navel 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 Navel Oranges has 30.4 times more Sugars and more Fructose than Oven-heated Frozen French Fries.
• While 1 kg of Oven-heated Frozen French Fried Potatoes contains 3.4 times more Energy, 34.8 times more Fat, 60.5 times more Saturated Fat, 2.3 times more Carbohydrate and 2.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Oven-heated Frozen French Fries offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.