Comparing Nutrients in 300 calories Oranges with Peel VS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt

Weight per 300 calories

• Oranges with Peel: 476g
• Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt: 138g

Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have 3.5 times more energy per unit of mass than Raw Oranges with Peel , which is above average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	6%	33%	61%

Macro Nutrients

	Oranges with Peel	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	4.98% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	36% 47g	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	56.4% 21.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	11% 6.2g	8.45% 4.73g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	25.7% 0.33mg	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	35.7% 143μg	5.85% 23.4μg	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	376% 338mg	14.5% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Calcium	33.3% 333mg	1.38% 13.8mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	30.6% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.88% 35.2μg	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	47.6% 3.8mg	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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% 105mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	1% 0.55μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	5.13% 0.56mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.97% 72.8g	3700g per day for Men 19-50 years

Oranges With Peel VS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt:

• 300 calories of Oranges with Peel have more Vitamin A, 2.9 times more Vitamin B1, 5.6 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 6.1 times more Vitamin B9 and 25.9 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 300 kcal of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain 1.4 times more Vitamin B3 than Raw Oranges with Peel .
• 300 calories of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• Both Raw Oranges with Peel as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt:

• 300 calories of Oranges with Peel have 24.2 times more Calcium, 1.9 times more Iron, 2.2 times more Magnesium, 1.4 times more Potassium, 6.1 times more Selenium and 5.4 times more Water than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 300 kcal of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain 40.6 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain similar levels of Copper and Phosphorus per 300 calories.
• 300 calories of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Calcium and Selenium
• Both Raw Oranges with Peel as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.6 times more Carbohydrate, 4.9 times more Fiber and 1.3 times more Protein than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 300 kcal of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain 7.9 times more Fat and 32.2 times more Saturated Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt offer comparable quantities of Energy per 300 calories.
• Both Raw Oranges with Peel as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt provide inadequate amounts of Omega 6 in 300 calories.