Comparing Nutrients in 1 kilogram Frozen Cross Cut French Fried Potatoes VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Cross Cut French Fried Potatoes	6%	47%	47%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Cross Cut French Fried Potatoes	Oranges	Recommended Dietary Allowance
Energy	64.5% 1870kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 230g	90% 118g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	129% 94g	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	60.5% 23g	63% 24g	38g per day for Men 19-50 years
Protein	48.2% 27g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Cross Cut French Fried Potatoes	Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17.6% 2.82mg	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	NA	46% 0.6mg	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	75% 300μg	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	63.3% 57mg	591% 532mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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 Cross Cut French Fried Potatoes	Oranges	Recommended Dietary Allowance
Calcium	13% 130mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	NA	50% 0.45mg	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	109% 8.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	NA	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.25mg	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	NA	20% 140mg	700mg per day for Men 19-50 years
Potassium	91% 3100mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	262% 3930mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	17% 624g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Cross Cut French Fried Potatoes vs Oranges:

• Raw Oranges contain 9.3 times more Vitamin C than Frozen Cross Cut French Fried Potatoes, Unprepared.

Comparing minerals per 1 kilogram for Frozen Cross Cut French Fried Potatoes vs Oranges:

• Frozen Cross Cut French Fried Potatoes, Unprepared have 8.7 times more Iron, 1.7 times more Potassium and more Sodium than Raw Oranges.
• While Raw Oranges contain 3.1 times more Calcium and 1.4 times more Water than Frozen Cross Cut French Fried Potatoes, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Cross Cut French Fried Potatoes, Unprepared have 4 times more Energy, 83.3 times more Fat, 172.7 times more Saturated Fat, 2 times more Carbohydrate and 2.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 19.1 times more Sugars than Frozen Cross Cut French Fried Potatoes, Unprepared.
• Both Frozen Cross Cut French Fried Potatoes, Unprepared and Raw Oranges have similar amounts of Fiber per 1 kg.
• Both Frozen Cross Cut French Fried Potatoes, Unprepared as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.