Comparing Nutrients in 1 pound Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Oranges	7%	2%	91%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Oranges	Recommended Dietary Allowance
Energy	25% 730kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	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	96% 125g	41% 53.3g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	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	20.3% 11.4g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	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	46% 0.55mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	25% 100μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59.5% 53.5mg	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	3.02% 0.45mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Oranges	Recommended Dietary Allowance
Calcium	5.9% 59mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	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	42.5% 3.4mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	63% 440mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.73% 286g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Oranges:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Vitamin B1, 7.6 times more Vitamin B3, 2 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B9, 4.5 times more Vitamin C and 1.8 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Oranges have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Oranges:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.2 times more Copper, 7.5 times more Iron, 2.8 times more Magnesium, 8.8 times more Manganese, 6.9 times more Phosphorus, 2.6 times more Potassium, more Sodium and 5.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.1 times more Calcium and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.4 times more Energy, 42.8 times more Fat, 72.1 times more Saturated Fat, 2.6 times more Omega 3, 15.7 times more Omega 6, 2.3 times more Carbohydrate and 2.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 32.2 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Oranges have similar amounts of Fiber per 1 lb.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.