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

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	0.83% 0.14g	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	59% 76.8g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 26.2g	g per day for Men 19-50 years
Fiber	8.22% 3.13g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	5.94% 3.33g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Navel 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	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.45% 0.058mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Navel Oranges	Recommended Dietary Allowance
Calcium	2.2% 22mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	26.5% 0.24mg	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	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	6.32% 26.6mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	7.7% 0.18mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	48.2% 723mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	4.26% 0.47mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.5% 93g	14.2% 526g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Potato Puffs have more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 3.9 times more Vitamin B1, 5.4 times more Vitamin B2, 3.2 times more Vitamin B5, 2.6 times more Vitamin B6, 5.8 times more Vitamin B9, 57.9 times more Vitamin C and 2.3 times more Vitamin E than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Raw Navel Oranges have similar amounts of Vitamin B3 per 300 kcal.
• Both Oven-heated Frozen Potato Puffs as well as Raw Navel 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 Navel Oranges:

• Oven-heated Frozen Potato Puffs have 118.2 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Calcium, 1.9 times more Copper, 2.5 times more Magnesium, 2.3 times more Potassium and 5.6 times more Water than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Raw Navel Oranges have similar amounts of Iron, Manganese, Phosphorus and Zinc per 300 kcal.
• Both Oven-heated Frozen Potato Puffs as well as Raw Navel Oranges have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen Potato Puffs have 15.4 times more Fat, 24.9 times more Saturated Fat, 5.8 times more Omega 3 and 23.8 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.8 times more Carbohydrate, 123.4 times more Sugars, more Fructose, 4.3 times more Fiber and 1.7 times more Protein than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Raw Navel Oranges have similar amounts of Energy per 300 kcal.
• Both Oven-heated Frozen Potato Puffs as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.