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

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Navel Oranges	Recommended Dietary Allowance
Energy	52.8% 1530kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	59.6% 57.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	85.7% 27.4g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.33g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	79% 30g	58% 22g	38g per day for Men 19-50 years
Protein	43.2% 24g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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	Navel 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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	99% 3380mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	0.67% 10mg	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	23.2% 860g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Frozen Cottage-cut French Fried Potatoes has 1.5 times more Vitamin B1, 4.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.3 times more Vitamin B6 than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.2 times more Vitamin B2, 2.3 times more Vitamin B9 and 7 times more Vitamin C than Frozen Cottage-cut French Fried Potatoes.
• 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 Navel 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 Navel Oranges:

• 1 kilogram of Frozen Cottage-cut French Fried Potatoes has 3.6 times more Copper, 8.1 times more Iron, 1.5 times more Magnesium, 7.4 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 32 times more Sodium and 3.6 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel 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 Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Navel 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 3.1 times more Energy, 38.5 times more Fat, 161.4 times more Saturated Fat, 18.8 times more Omega 6, 1.9 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein