Comparing Nutrients in 1 pound Frozen French Fried Sweet Potatoes with Salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	28.5% 826kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.25g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	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	124% 161g	41.5% 54g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	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	3.57% 2.6g	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	% 3.67g	NA	g per day for Men 19-50 years
Sucrose	% 24.5g	NA	g per day for Men 19-50 years
Fiber	68% 26g	30% 11.3g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	219% 1969μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.5% 6.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.3% 145μg	44.2% 177μg	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	37.8% 34mg	244% 220mg	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	45% 6.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	23.6% 236mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	18.6% 0.17mg	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	43.7% 3.5mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	4.54% 0.1mg	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	38.2% 268mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	54.6% 1855mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	44% 662mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	6.37% 236g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen French Fried Sweet Potatoes with Salt vs Valencia Oranges:

• Frozen French Fried Sweet Potatoes with Salt have 36.2 times more Vitamin A, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.5 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen French Fried Sweet Potatoes with Salt vs Valencia Oranges:

• Frozen French Fried Sweet Potatoes with Salt have 1.3 times more Calcium, 4.8 times more Copper, 8.6 times more Iron, 2.6 times more Magnesium, 20.9 times more Manganese, 3.5 times more Phosphorus, 2.3 times more Potassium, more Sodium and 6.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.

Comparison of macro-nutrients per 1 pound:

• Frozen French Fried Sweet Potatoes with Salt have 3.7 times more Energy, 29.7 times more Fat, 33.1 times more Saturated Fat, 20.3 times more Omega 3, 57.4 times more Omega 6, 3 times more Carbohydrate, 2.3 times more Fiber and 2.1 times more Protein than Raw Valencia Oranges.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.