Comparing Nutrients in 500 calories Oven-heated Frozen Shoestring French Fried Potatoes with Salt VS Navel Oranges

Weight per 500 calories

• Oven-heated Frozen Shoestring French Fried Potatoes with Salt: 258g
• Navel Oranges: 1020g

Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 4 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.

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Shoestring French Fried Potatoes with Salt or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.4g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	3.87% 0.062g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.8% 81.6g	98% 128g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	120% 86.7g	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	31.7% 23g	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	% 0.26g	% 20g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 43.7g	g per day for Men 19-50 years
Fiber	19% 7.2g	59% 22.4g	38g per day for Men 19-50 years
Protein	13.3% 7.47g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.7% 0.33mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.74% 0.088mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.88mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	62% 0.81mg	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	21.3% 85μg	86.7% 347μg	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	40.7% 36.6mg	670% 603mg	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	2.75% 0.41mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	3.1% 31mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	44.2% 0.4mg	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	25.8% 2.06mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	13% 0.3mg	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	41.2% 289mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.55μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	68.7% 1031mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	3.94% 146g	23.7% 877g	3700g per day for Men 19-50 years

Oven-heated Frozen Shoestring French Fried Potatoes With Salt VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Shoestring French Fried Potatoes with Salt or Navel Oranges?

Lets compare vitamin content per 500 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Navel Oranges:

• 500 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 1.4 times more Vitamin B3 than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain more Vitamin A, 2.1 times more Vitamin B1, 5.9 times more Vitamin B2, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 4.1 times more Vitamin B9, 16.5 times more Vitamin C and 3.7 times more Vitamin E than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 500 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Navel Oranges:

• 500 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 1.6 times more Iron, 1.6 times more Manganese, 1.2 times more Phosphorus, 101 times more Sodium and 1.4 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 14.2 times more Calcium, 1.4 times more Copper, 1.7 times more Magnesium, 1.3 times more Potassium and 6 times more Water than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 500 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 500 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Raw Navel Oranges lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 11.4 times more Fat and 18.8 times more Saturated Fat than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.6 times more Carbohydrate, 108.6 times more Sugars, more Fructose and 3.1 times more Fiber than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Navel Oranges offer comparable quantities of Energy and Protein per 500 calories.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.