Comparing Nutrients in 1 pound Frozen Potato Puffs VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Potato Puffs	Oranges	Recommended Dietary Allowance
Energy	28% 807kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	40.7% 39.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	20% 6.43g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	65.8% 1.05g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	77.4% 13g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	41% 53.3g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	58.5% 42.4g	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	0% 0g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	28.6% 11g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.23mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.64mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	21% 0.27mg	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	34% 136μg	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	34.8% 31.3mg	268% 241mg	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	3.33% 0.5mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Oranges	Recommended Dietary Allowance
Calcium	5.9% 59mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	22.7% 0.2mg	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	26.6% 2.13mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	4.93% 0.11mg	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	41.5% 290mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	129% 1941mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.7% 285g	10.6% 393g	3700g per day for Men 19-50 years

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

• Frozen Potato Puffs, Unprepared have 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 6.4 times more Vitamin B3, 2.3 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.8 times more Vitamin B9, 7.7 times more Vitamin C and 1.6 times more Vitamin E than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Potato Puffs, Unprepared have 1.7 times more Copper, 4.7 times more Iron, 1.6 times more Magnesium, 4.4 times more Manganese, 4.6 times more Phosphorus, 1.4 times more Potassium, more Sodium and 3.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.1 times more Calcium and 1.4 times more Water than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Potato Puffs, Unprepared have 3.8 times more Energy, 72.6 times more Fat, 94.5 times more Saturated Fat, 33.1 times more Omega 3, 161.2 times more Omega 6, 2.1 times more Carbohydrate and 2.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 33.4 times more Sugars than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Raw Oranges have similar amounts of Fiber per 1 lb.
• Both Frozen Potato Puffs, Unprepared as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.