Comparing Nutrients in 5 ounces Valencia Oranges VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Valencia Oranges	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	18% 3.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	NA	0.53% 0.38g	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	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	NA	% 0.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	13% 0.17mg	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	14% 55.3μg	8.15% 32.6μg	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	76.4% 68.7mg	6.3% 5.67mg	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	NA	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	12.4% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.93μg	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	1.6% 0.13mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	7.83% 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	3.44% 24mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	43.8% 656mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.3% 84.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Oven-heated Frozen Potato Puffs:

• Raw Valencia Oranges have more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B9 and 12.1 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 5.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Valencia Oranges as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Oven-heated Frozen Potato Puffs:

• Raw Valencia Oranges have 2.9 times more Calcium and 1.4 times more Water than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 2.1 times more Copper, 6.4 times more Iron, 1.7 times more Magnesium, 5.5 times more Manganese, 4.9 times more Phosphorus, 1.6 times more Potassium, more Sodium and 5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.3 times more Fiber than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 3.9 times more Energy, 30.2 times more Fat, 47.3 times more Saturated Fat, 12.9 times more Omega 3, 48.7 times more Omega 6, 2.3 times more Carbohydrate and 2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.