Comparing Nutrients in 1 kilogram Frozen Potato Wedges VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Wedges	8%	15%	77%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Frozen Potato Wedges	Florida Oranges	Recommended Dietary Allowance
Energy	44.5% 1290kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	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	196% 255g	88.8% 115g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	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	52.6% 20g	63% 24g	38g per day for Men 19-50 years
Protein	48.2% 27g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Wedges	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	83.3% 1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	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	NA	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	124% 112mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Wedges	Florida Oranges	Recommended Dietary Allowance
Calcium	15% 150mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	NA	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	87.5% 7mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	124% 870mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	116% 3940mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	18.5% 683g	23.6% 871g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Potato Wedges 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 Wedges vs Florida Oranges:

• 1 kilogram of Frozen Potato Wedges has 3.9 times more Vitamin B3 and 6.9 times more Vitamin B6 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 4 times more Vitamin C than Frozen Potato Wedges.
• Both Frozen Potato Wedges and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• Both Frozen Potato Wedges as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Potato Wedges has 7.8 times more Iron, 1.9 times more Magnesium, 7.3 times more Phosphorus, 2.3 times more Potassium, more Sodium and 4.6 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.9 times more Calcium and 1.3 times more Water than Frozen Potato Wedges.
• 1 kilogram of Frozen Potato Wedges lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Potato Wedges has 2.8 times more Energy, 10.5 times more Fat, 2.2 times more Carbohydrate and 3.9 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 30.5 times more Sugars than Frozen Potato Wedges.
• Both Frozen Potato Wedges and Florida Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Frozen Potato Wedges as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in one kilogram.