Comparing Nutrients in 1 kilogram Frozen French Fried Yellow Fleshed Potatoes VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Yellow Fleshed Potatoes	6%	32%	62%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frozen French Fried Yellow Fleshed Potatoes	Navel Oranges	Recommended Dietary Allowance
Energy	56% 1620kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	60.2% 58.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	44.6% 14.3g	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	NA	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	192% 250g	96% 125g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	58% 22g	58% 22g	38g per day for Men 19-50 years
Protein	44% 24.7g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Yellow Fleshed Potatoes	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	85% 340μg	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	121% 109mg	657% 591mg	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	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 French Fried Yellow Fleshed Potatoes	Navel Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	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	60% 4.8mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	NA	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	33% 230mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	200% 3000mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	17.6% 650g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen French Fried Yellow Fleshed Potatoes vs Navel Oranges:

• Raw Navel Oranges contain 5.4 times more Vitamin C than Unprepared Frozen French Fried Yellow Fleshed Potatoes.

Comparing minerals per 1 kilogram for Frozen French Fried Yellow Fleshed Potatoes vs Navel Oranges:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 3.7 times more Iron, 2.7 times more Potassium and 300 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.8 times more Calcium and 1.3 times more Water than Unprepared Frozen French Fried Yellow Fleshed Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 3.3 times more Energy, 38.9 times more Fat, 83.9 times more Saturated Fat, 2 times more Carbohydrate and 2.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 23 times more Sugars than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes and Raw Navel Oranges have similar amounts of Fiber per 1 kg.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.