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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	30.3% 880kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.7g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	18% 5.75g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 144g	43.8% 57g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	53% 38.6g	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	14% 10.2g	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	% 0.45g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 19.4g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	23.5% 13g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	27.6% 0.36mg	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	37.4% 150μg	38.6% 154μg	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	71.6% 64.4mg	298% 268mg	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	4.84% 0.73mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	19.7% 0.18mg	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	45.4% 3.63mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	5.7% 0.13mg	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	72.6% 508mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	67.4% 2291mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	121% 1814mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	6.94% 257g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Shoestring French Fried Potatoes with Salt VS Navel Oranges per 1 lb

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

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

• 1 pound of Oven-heated Frozen Shoestring French Fried Potatoes with Salt has 1.9 times more Vitamin B1, 5.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.5 times more Vitamin B2 and 4.2 times more Vitamin C than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Navel Oranges provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin K
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Oven-heated Frozen Shoestring French Fried Potatoes with Salt has 2.9 times more Copper, 6.2 times more Iron, 2.3 times more Magnesium, 6.4 times more Manganese, 4.9 times more Phosphorus, 3 times more Potassium, 400 times more Sodium and 5.4 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 3.6 times more Calcium and 1.5 times more Water than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 1 pound of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Raw Navel Oranges lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oven-heated Frozen Shoestring French Fried Potatoes with Salt has 4 times more Energy, 45.1 times more Fat, 74.5 times more Saturated Fat, 2.5 times more Carbohydrate, 1.3 times more Fiber and 3.2 times more Protein than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 27.4 times more Sugars and more Fructose than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in one pound.