Comparing Nutrients in 300 calories Oven-heated Frozen French Fries VS Oranges with Peel

Weight per 300 calories

• Oven-heated Frozen French Fries: 179g
• Oranges with Peel: 476g

Oven-heated Frozen French Fries have 2.7 times more energy per 100g than Oranges with Peel . It has above average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oven-heated Frozen French Fries or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Oven-heated Frozen French Fries	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.32g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	5.74% 1.84g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2.93% 0.5g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.3g	56.8% 74g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	12.2% 4.64g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	8.5% 4.75g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.26% 0.055mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	34% 0.44mg	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	12.5% 50μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.4% 23.8mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.3% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.72% 4.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	26.8% 0.24mg	30% 0.27mg	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	16.5% 1.32mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	NA	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	24.7% 173mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	23.7% 805mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	0.65% 0.36μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	3.8% 57mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	6.17% 0.68mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	2.97% 110g	10.6% 392g	3700g per day for Men 19-50 years

Oven-heated Frozen French Fries VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oven-heated Frozen French Fries or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Oven-heated Frozen French Fries vs Oranges with Peel :

• 300 calories of Oven-heated Frozen French Fries have 1.7 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2.1 times more Vitamin B1, 4.3 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 14.2 times more Vitamin C than Oven-heated Frozen French Fried Potatoes.
• 300 calories of Oven-heated Frozen French Fries have insufficient amounts of Vitamin B2

Comparing minerals per 300 calories for Oven-heated Frozen French Fries vs Oranges with Peel :

• 300 calories of Oven-heated Frozen French Fries have 1.7 times more Phosphorus and 1.3 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 15.6 times more Calcium, 2.9 times more Iron, 1.4 times more Magnesium, 9.3 times more Selenium and 3.6 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Oranges with Peel contain similar levels of Copper and Potassium per 300 calories.
• 300 calories of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oven-heated Frozen French Fries have 6.5 times more Fat than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.4 times more Carbohydrate, 4.6 times more Fiber and 1.3 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.