Comparing Nutrients in 1 pound Navel Oranges VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Navel Oranges	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	7.66% 222kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	14.6% 4.67g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	7.44% 1.27g	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	100% 130g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0.82g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oven-heated Frozen French Fries	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	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	64.2% 0.83mg	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	31.8% 127μg	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	298% 268mg	67% 60.3mg	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	4.54% 0.68mg	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

	Navel Oranges	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	19.5% 195mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	68% 0.61mg	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	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	41.4% 0.95mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.5% 390g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Oven-heated Frozen French Fries per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Oven-heated Frozen French Fries:

• 1 pound of Navel Oranges has 1.6 times more Vitamin B2, 1.2 times more Vitamin B9 and 4.4 times more Vitamin C than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 1.9 times more Vitamin B1, 5.2 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Oven-heated Frozen French Fries:

• 1 pound of Navel Oranges has 3.6 times more Calcium and 1.4 times more Water than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 3.5 times more Copper, 5.7 times more Iron, 2.4 times more Magnesium, 7.2 times more Manganese, 4.2 times more Phosphorus, 2.7 times more Potassium, 32 times more Sodium and 4.8 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 30.4 times more Sugars and more Fructose than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 3.4 times more Energy, 34.8 times more Fat, 60.5 times more Saturated Fat, 2.3 times more Carbohydrate and 2.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Oven-heated Frozen French Fries 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 Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.