Comparing Nutrients in 300 calories Oven-heated Frozen Potato Puffs VS Valencia Oranges

Weight per 300 calories

• Oven-heated Frozen Potato Puffs: 156g
• Valencia Oranges: 612g

Oven-heated Frozen Potato Puffs have 3.9 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Oven-heated Frozen Potato Puffs or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.6g	56% 72.8g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	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	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	8.22% 3.13g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	5.94% 3.33g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9% 0.11mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.45% 0.058mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	29.7% 0.39mg	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	9% 36μg	59.7% 239μg	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	6.94% 6.25mg	330% 297mg	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	2.7% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.2% 22mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.84μg	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	11.3% 0.91mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	6.32% 26.6mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	6.12% 0.14mg	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	18.8% 131mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	NA	55μg per day for Men 19-50 years
Sodium	48.2% 723mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.26% 0.47mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	2.5% 93g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oven-heated Frozen Potato Puffs vs Valencia Oranges:

• Oven-heated Frozen Potato Puffs have 1.3 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 4.9 times more Vitamin B1, 4.2 times more Vitamin B2, 3.1 times more Vitamin B5, 2 times more Vitamin B6, 6.6 times more Vitamin B9 and 47.5 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oven-heated Frozen Potato Puffs vs Valencia Oranges:

• Oven-heated Frozen Potato Puffs have 1.6 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus, more Sodium and 1.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 11.2 times more Calcium, 1.8 times more Copper, 2.3 times more Magnesium, 2.4 times more Potassium and 5.7 times more Water than Oven-heated Frozen Potato Puffs.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen Potato Puffs have 7.7 times more Fat, 12.1 times more Saturated Fat, 3.3 times more Omega 3 and 12.4 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Carbohydrate, 4.9 times more Fiber and 1.9 times more Protein than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Oven-heated Frozen Potato Puffs as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.