Comparing Nutrients in 5 ounces Florida Oranges VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Florida Oranges	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	18% 13g	25.2% 18.3g	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	1.1% 0.81g	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	% 1.15g	g per day for Men 19-50 years
Sucrose	NA	% 7.67g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	5.47% 3.06g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	6.17% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.04% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	11.3% 45.4μg	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	71% 63.8mg	12% 10.6mg	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	1.7% 0.26mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.43% 6.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	28% 0.25mg	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	1.6% 0.13mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	29.6% 0.68mg	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	2.43% 17mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	17% 580mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2% 73.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen French Fried Sweet Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Frozen French Fried Sweet Potatoes with Salt:

• 5 ounces of Florida Oranges have 6 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 39.5 times more Vitamin A, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6, 1.9 times more Vitamin B9, 8.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Frozen French Fried Sweet Potatoes with Salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Frozen French Fried Sweet Potatoes with Salt:

• 5 ounces of Florida Oranges have 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 4.5 times more Copper, 8.6 times more Iron, 2.6 times more Magnesium, 20 times more Manganese, 4.9 times more Phosphorus, 2.4 times more Potassium, more Sodium and 4.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Calcium per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 4 times more Energy, 42.5 times more Fat, 46.3 times more Saturated Fat, 29.5 times more Omega 3, 81.5 times more Omega 6, 3.1 times more Carbohydrate, 1.4 times more Sugars, 2.4 times more Fiber and 3.1 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein