Comparing Nutrients in 5 ounces Clementines VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Clementines	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	NA	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	NA	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	30% 39g	130g per day for Men 19-50 years
Sugars	18% 13g	0.57% 0.41g	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	3.2% 2.32g	0% 0g	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	% 2.25g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 8.45g	% 0.24g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Clementines	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	18.8% 0.24mg	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	8.5% 34μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	77% 69mg	18.6% 16.7mg	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	1.9% 0.28mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	23% 0.21mg	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	2.5% 0.2mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	13.5% 0.31mg	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	4.25% 29.8mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.3% 123g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Clementines VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Clementines versus 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Clementines vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Clementines have 4.1 times more Vitamin C than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B1, 3.4 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Clementines.
• Both Clementines and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• Both Raw Clementines as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Clementines vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Clementines have 2.3 times more Calcium and 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.4 times more Copper, 5.4 times more Iron, 2.8 times more Magnesium, 9.5 times more Manganese, 4.6 times more Phosphorus, 2.7 times more Potassium, 391 times more Sodium and 6.7 times more Zinc than Raw Clementines.
• 5 ounces of Clementines lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Clementines as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Clementines have 31.7 times more Sugars and more Fructose than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.4 times more Energy, 34.2 times more Fat, 2.3 times more Carbohydrate, 1.4 times more Fiber and 3 times more Protein than Raw Clementines.
• 5 ounces of Clementines provide inadequate amounts of Energy and Protein