Comparing Nutrients in 1 pound Navel Oranges VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Navel Oranges	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	7.66% 222kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	21.8% 21g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	13.3% 4.26g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	86.6% 113g	130g per day for Men 19-50 years
Sugars	53% 38.6g	1.25% 0.91g	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	14% 10.2g	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	% 8.94g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0.45g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	57.8% 9.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	62% 0.81mg	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	38.6% 154μg	39.7% 159μg	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	298% 268mg	87% 78.5mg	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	4.54% 0.68mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	47% 0.42mg	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	7.37% 0.59mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	31% 0.72mg	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	15% 104mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	54.4% 1851mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.5% 390g	8.17% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen French Fried Potatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Frozen French Fried Potatoes:

• 1 pound of Navel Oranges has 3.4 times more Vitamin C than Frozen French Fried Potatoes.
• While 1 lb of Unprepared Frozen French Fried Potatoes contains 1.4 times more Vitamin B1, 4.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Frozen French Fried Potatoes provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• Both Raw Navel Oranges as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Frozen French Fried Potatoes:

• 1 pound of Navel Oranges has 4.8 times more Calcium and 1.3 times more Water than Frozen French Fried Potatoes.
• While 1 lb of Unprepared Frozen French Fried Potatoes contains 2.4 times more Copper, 4.8 times more Iron, 1.9 times more Magnesium, 5.4 times more Manganese, 3.6 times more Phosphorus, 2.5 times more Potassium and 4.4 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 42.5 times more Sugars and more Fructose than Frozen French Fried Potatoes.
• While 1 lb of Unprepared Frozen French Fried Potatoes contains 3 times more Energy, 31.1 times more Fat, 55.3 times more Saturated Fat, 2 times more Carbohydrate and 2.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Frozen French Fried Potatoes offer comparable quantities of Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Unprepared Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.