Comparing Nutrients in 1 pound Florida Oranges VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Florida Oranges	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	7.2% 209kcal	28% 807kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	40.7% 39.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	20% 6.43g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	65.8% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	77.4% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	86.5% 112g	130g per day for Men 19-50 years
Sugars	57% 41.5g	1.75% 1.27g	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	0% 0g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 0.59g	g per day for Men 19-50 years
Fiber	28.6% 11g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	51.5% 8.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	53% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	67.7% 0.88mg	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	19.3% 77μg	19.3% 77μg	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	227% 204mg	34.8% 31.3mg	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	5.44% 0.82mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	19.5% 195mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	37.8% 0.34mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	22% 0.5mg	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	7.78% 54.4mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	129% 1941mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10.7% 395g	7.7% 285g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Potato Puffs per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Frozen Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Frozen Potato Puffs:

• 1 pound of Florida Oranges has 6.5 times more Vitamin C than Frozen Potato Puffs.
• While 1 lb of Frozen Potato Puffs, Unprepared contains 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 4.5 times more Vitamin B3, 2.3 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Frozen Potato Puffs provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Frozen Potato Puffs:

• 1 pound of Florida Oranges has 3.3 times more Calcium and 1.4 times more Water than Frozen Potato Puffs.
• While 1 lb of Frozen Potato Puffs, Unprepared contains 1.9 times more Copper, 5.2 times more Iron, 1.6 times more Magnesium, 4.6 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium, more Sodium and 3.3 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 pound of Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Frozen Potato Puffs, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 32.6 times more Sugars than Frozen Potato Puffs.
• While 1 lb of Frozen Potato Puffs, Unprepared contains 3.9 times more Energy, 41.5 times more Fat, 56.7 times more Saturated Fat, 21.1 times more Omega 3, 93.6 times more Omega 6, 2.1 times more Carbohydrate and 2.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Frozen Potato Puffs offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein