Comparing Nutrients in 300 calories Valencia Oranges VS Frozen Extruded Par Fried Potatoes

Weight per 300 calories

• Valencia Oranges: 612g
• Frozen Extruded Par Fried Potatoes: 115g

Frozen Extruded Par Fried French Fried Potatoes have 5.3 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Frozen Extruded Par Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Valencia Oranges	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	17.8% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	16.4% 5.24g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	7.28% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	26.8% 34.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	8.8% 3.35g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	16% 0.21mg	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	59.7% 239μg	6.35% 25.4μg	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	330% 297mg	8.08% 7.27mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	24.5% 245mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	4.1% 0.037mg	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	6.9% 0.55mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	4.95% 20.8mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	11.4% 0.26mg	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	15% 104mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	1.05% 0.58μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	37.7% 565mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	14.3% 529g	1.56% 57.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Frozen Extruded Par Fried Potatoes:

• Raw Valencia Oranges have 6.2 times more Vitamin B1, 6.8 times more Vitamin B2, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, 9.4 times more Vitamin B9 and 40.8 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 1.5 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Frozen Extruded Par Fried Potatoes:

• Raw Valencia Oranges have 23.6 times more Calcium, 6.1 times more Copper, 2.9 times more Magnesium, 2.2 times more Potassium and 9.2 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 2.8 times more Iron, 1.9 times more Manganese and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 2.1 times more Carbohydrate, 4.6 times more Fiber and 1.9 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 9.4 times more Fat, 24.5 times more Saturated Fat and 4.6 times more Omega 6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Energy per 300 kcal.
• Both Raw Valencia Oranges as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.