Comparing Nutrients in 1 kilogram Frozen Potato Puffs VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Frozen Potato Puffs	Florida Oranges	Recommended Dietary Allowance
Energy	61.4% 1780kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	89.8% 87g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	145% 2.32g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	88.8% 115g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	126% 91g	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	0% 0g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	63% 24g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.84mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.83mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	39.2% 0.51mg	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	42.5% 170μg	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	76.7% 69mg	500% 450mg	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	7.33% 1.1mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Florida Oranges	Recommended Dietary Allowance
Calcium	13% 130mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	43.3% 0.39mg	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	58.8% 4.7mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	10.4% 0.24mg	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	91% 640mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	72.6% 2470mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	285% 4280mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	17% 628g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potato Puffs VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Potato Puffs versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Potato Puffs vs Florida Oranges:

• 1 kilogram of Frozen Potato Puffs has 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 4.5 times more Vitamin B3, 2.3 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 6.5 times more Vitamin C than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs and Florida Oranges provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin K
• Both Frozen Potato Puffs, Unprepared as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Frozen Potato Puffs vs Florida Oranges:

• 1 kilogram of Frozen Potato Puffs has 1.9 times more Copper, 5.2 times more Iron, 1.6 times more Magnesium, 4.6 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium, more Sodium and 3.3 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 3.3 times more Calcium and 1.4 times more Water than Frozen Potato Puffs, Unprepared.
• 1 kilogram of Frozen Potato Puffs lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Frozen Potato Puffs, Unprepared as well as Raw Florida Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Potato Puffs has 3.9 times more Energy, 41.5 times more Fat, 56.7 times more Saturated Fat, 21.1 times more Omega 3, 93.6 times more Omega 6, 2.1 times more Carbohydrate and 2.8 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 32.6 times more Sugars than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs and Florida Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein