Comparing Nutrients in 1 pound Florida Oranges VS Frozen French Fried Yellow Fleshed Potatoes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen French Fried Yellow Fleshed Potatoes	6%	32%	62%

Macro Nutrients

	Florida Oranges	Frozen French Fried Yellow Fleshed Potatoes	Recommended Dietary Allowance
Energy	7.2% 209kcal	25.3% 735kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	20.2% 6.47g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	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	87.3% 113g	130g per day for Men 19-50 years
Sugars	57% 41.5g	2.3% 1.68g	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	28.6% 11g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen French Fried Yellow Fleshed Potatoes	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	55% 49.4mg	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	5.44% 0.82mg	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

	Florida Oranges	Frozen French Fried Yellow Fleshed Potatoes	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	NA	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	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	7.78% 54.4mg	NA	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	59.6% 2028mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	91% 1361mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	NA	11mg per day for Men 19-50 years
Water	10.7% 395g	7.97% 295g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen French Fried Yellow Fleshed Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Frozen French Fried Yellow Fleshed Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Florida Oranges has 4.1 times more Vitamin C than Frozen French Fried Yellow Fleshed Potatoes.

Comparing minerals per 1 pound for Florida Oranges vs Frozen French Fried Yellow Fleshed Potatoes:

• 1 pound of Florida Oranges has 4.8 times more Calcium and 1.3 times more Water than Frozen French Fried Yellow Fleshed Potatoes.
• While 1 lb of Unprepared Frozen French Fried Yellow Fleshed Potatoes contains 5.3 times more Iron, 2.6 times more Potassium and more Sodium than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron
• 1 pound of Frozen French Fried Yellow Fleshed Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 24.7 times more Sugars than Frozen French Fried Yellow Fleshed Potatoes.
• While 1 lb of Unprepared Frozen French Fried Yellow Fleshed Potatoes contains 3.5 times more Energy, 27.8 times more Fat, 57.1 times more Saturated Fat, 2.2 times more Carbohydrate and 3.5 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Frozen French Fried Yellow Fleshed Potatoes offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy and Protein