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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oven-heated Frozen French Fries	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	70% 280μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	148% 133mg	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

	Oven-heated Frozen French Fries	Florida Oranges	Recommended Dietary Allowance
Calcium	12% 120mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	93% 7.4mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	139% 970mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	133% 4510mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	16.6% 615g	23.6% 871g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Oven-heated Frozen French Fries has 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 Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 3.6 times more Calcium and 1.4 times more Water than Oven-heated Frozen French Fried Potatoes.
• 1 kilogram of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Florida Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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