Comparing Nutrients in 1 pound Valencia Oranges VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Valencia Oranges	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	7.66% 222kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	67.4% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	124% 161g	130g per day for Men 19-50 years
Sugars	NA	80.7% 58.5g	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	3.57% 2.6g	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	% 3.67g	g per day for Men 19-50 years
Sucrose	NA	% 24.5g	g per day for Men 19-50 years
Fiber	30% 11.3g	68% 26g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	219% 1969μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.2% 177μg	36.3% 145μg	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	244% 220mg	37.8% 34mg	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	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	89.2% 0.8mg	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	5.1% 0.41mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	95% 2.2mg	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	11% 77mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	54.6% 1855mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.6% 392g	6.37% 236g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Frozen French Fried Sweet Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Valencia Oranges has 1.2 times more Vitamin B9 and 6.5 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 36.2 times more Vitamin A, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen French Fried Sweet Potatoes with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Valencia Oranges has 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 1.3 times more Calcium, 4.8 times more Copper, 8.6 times more Iron, 2.6 times more Magnesium, 20.9 times more Manganese, 3.5 times more Phosphorus, 2.3 times more Potassium, more Sodium and 6.3 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 3.7 times more Energy, 29.7 times more Fat, 33.1 times more Saturated Fat, 20.3 times more Omega 3, 57.4 times more Omega 6, 3 times more Carbohydrate, 2.3 times more Fiber and 2.1 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein