Comparing Nutrients in 1 kilogram Tangerines VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Tangerines	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18.3% 530kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	201% 262g	130g per day for Men 19-50 years
Sugars	146% 106g	9.5% 6.9g	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	33% 24g	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	% 21.3g	NA	g per day for Men 19-50 years
Sucrose	% 60.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	68.4% 26g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	37.8% 340μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	NA	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	40% 160μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	297% 267mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	37% 370mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	NA	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	18.8% 1.5mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	NA	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	NA	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	28.6% 200mg	NA	700mg per day for Men 19-50 years
Potassium	49% 1660mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	NA	11mg per day for Men 19-50 years
Water	23% 852g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Tangerines versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tangerines vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Tangerines has 15.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Tangerines vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Tangerines has 2.5 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.3 times more Iron, 2.7 times more Potassium and 149 times more Sodium than Raw Tangerines.
• 1 kilogram of Tangerines lack sufficient amounts of Iron
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tangerines has 15.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.4 times more Energy, 2 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Raw Tangerines.
• 1 kilogram of Tangerines provide inadequate amounts of Energy and Protein