Comparing Nutrients in 500 calories Oranges VS Frozen Extruded Par Fried Potatoes

Weight per 500 calories

• Oranges: 1064g
• Frozen Extruded Par Fried Potatoes: 192g

Frozen Extruded Par Fried French Fried Potatoes have 5.5 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Frozen Extruded Par Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Oranges	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	29.6% 28.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	27.3% 8.74g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	NA	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	44.6% 58g	130g per day for Men 19-50 years
Sugars	137% 99g	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	67% 25.5g	14.7% 5.58g	38g per day for Men 19-50 years
Protein	18% 10g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Oranges	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	13% 117μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	26.6% 0.35mg	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	79.8% 319μg	10.6% 42.3μg	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	629% 566mg	13.5% 12mg	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	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	42.6% 426mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	6.84% 0.062mg	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	13.3% 1.06mg	31.7% 2.54mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	8.24% 34.6mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	19% 0.44mg	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	21.3% 149mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	24.3% 827mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	1.75% 0.96μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	63% 942mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	5.77% 0.63mg	11mg per day for Men 19-50 years
Water	25% 923g	2.6% 96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Frozen Extruded Par Fried Potatoes:

• Raw Oranges have 6.5 times more Vitamin B1, 7.1 times more Vitamin B2, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6, 7.5 times more Vitamin B9 and 46.7 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 1.4 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Frozen Extruded Par Fried Potatoes:

• Raw Oranges have 24.6 times more Calcium, 7.8 times more Copper, 3.1 times more Magnesium, 2.3 times more Potassium, 5.5 times more Selenium and 9.6 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 2.4 times more Iron, 1.6 times more Manganese and more Sodium than Raw Oranges.
• Both Raw Oranges and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 2.2 times more Carbohydrate, 4.6 times more Fiber and 1.8 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 22.5 times more Fat, 54.8 times more Saturated Fat and 10.8 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Energy per 500 kcal.
• Both Raw Oranges as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.