Comparing Nutrients in 1 pound Frozen Potato Puffs VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Potato Puffs	Oranges with Peel	Recommended Dietary Allowance
Energy	28% 807kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	40.7% 39.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	20% 6.43g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	65.8% 1.05g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	77.4% 13g	1.17% 0.2g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	NA	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.23mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.64mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	32.4% 0.42mg	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	358% 322mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.9% 59mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	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	41.5% 290mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	129% 1941mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	7.7% 285g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potato Puffs VS Oranges with Peel per 1 lb

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

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

• 1 pound of Frozen Potato Puffs has 1.8 times more Vitamin B1, 1.2 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.8 times more Vitamin B9 and 10.3 times more Vitamin C than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Frozen Potato Puffs has 1.3 times more Copper, 2.9 times more Phosphorus, 1.3 times more Potassium, 214 times more Sodium and 2.4 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 5.4 times more Calcium, 1.7 times more Iron and 1.3 times more Water than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs and Oranges with Peel contain similar levels of Magnesium per one pound.
• 1 pound of Frozen Potato Puffs lack sufficient amounts of Calcium
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Frozen Potato Puffs, Unprepared as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Potato Puffs has 2.8 times more Energy, 29 times more Fat, 40.5 times more Saturated Fat, 14.5 times more Omega 3, 65.9 times more Omega 6, 1.6 times more Carbohydrate and 1.5 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2 times more Fiber than Frozen Potato Puffs, Unprepared.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6