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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%

Macro Nutrients

	Navel Oranges	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	56.2% 1630kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	64.3% 62.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	197% 256g	130g per day for Men 19-50 years
Sugars	117% 85g	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	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0.7g	g per day for Men 19-50 years
Fiber	58% 22g	60.5% 23g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Shoestring 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	56.7% 0.68mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	131% 1.7mg	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	90% 360μg	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	657% 591mg	137% 123mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	122% 1.1mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	67.4% 1.55mg	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	129% 900mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	215% 3230mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	17.4% 645g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Shoestring French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Frozen Shoestring French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Navel Oranges has 1.5 times more Vitamin B2 and 4.8 times more Vitamin C than Frozen Shoestring French Fried Potatoes with Salt.
• While 1 kg of Frozen Shoestring French Fried Potatoes with Salt contains 1.3 times more Vitamin B1, 4.6 times more Vitamin B3, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Frozen Shoestring French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Navel Oranges has 3.9 times more Calcium and 1.3 times more Water than Frozen Shoestring French Fried Potatoes with Salt.
• While 1 kg of Frozen Shoestring French Fried Potatoes with Salt contains 2.8 times more Copper, 5.5 times more Iron, 1.9 times more Magnesium, 5.3 times more Manganese, 3.9 times more Phosphorus, 2.3 times more Potassium, 323 times more Sodium and 4.5 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 42.5 times more Sugars and more Fructose than Frozen Shoestring French Fried Potatoes with Salt.
• While 1 kg of Frozen Shoestring French Fried Potatoes with Salt contains 3.3 times more Energy, 41.6 times more Fat, 80.6 times more Saturated Fat, 2 times more Carbohydrate and 2.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Frozen Shoestring French Fried Potatoes with Salt 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 Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.