Comparing Nutrients in 1 kilogram Frozen Cottage-cut French Fried Potatoes VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Florida Oranges	Recommended Dietary Allowance
Energy	52.8% 1530kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	59.6% 57.8g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	85.7% 27.4g	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	25.5% 4.33g	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	184% 240g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	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	79% 30g	63% 24g	38g per day for Men 19-50 years
Protein	43.2% 24g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	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	82.5% 0.99mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	37.5% 150μg	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	93% 84mg	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 Cottage-cut French Fried Potatoes	Florida Oranges	Recommended Dietary Allowance
Calcium	7% 70mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	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	131% 10.5mg	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	93% 2.14mg	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	65.7% 460mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	99% 3380mg	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	21.3% 320mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	18% 668g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cottage-cut French Fried Potatoes VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Cottage-cut French Fried Potatoes 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 Cottage-cut French Fried Potatoes vs Florida Oranges:

• 1 kilogram of Frozen Cottage-cut French Fried Potatoes has 4.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.5 times more Vitamin B6 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.7 times more Vitamin B2 and 5.4 times more Vitamin C than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• Both Frozen Cottage-cut French Fried Potatoes 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 Cottage-cut French Fried Potatoes vs Florida Oranges:

• 1 kilogram of Frozen Cottage-cut French Fried Potatoes has 3.6 times more Copper, 11.7 times more Iron, 1.6 times more Magnesium, 8.9 times more Manganese, 3.8 times more Phosphorus, 2 times more Potassium, more Sodium and 3.6 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 6.1 times more Calcium and 1.3 times more Water than Frozen Cottage-cut French Fried Potatoes.
• 1 kilogram of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Frozen Cottage-cut 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 Frozen Cottage-cut French Fried Potatoes has 3.3 times more Energy, 27.5 times more Fat, 109.7 times more Saturated Fat, 14 times more Omega 6, 2.1 times more Carbohydrate, 1.3 times more Fiber and 3.5 times more Protein than Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein