Comparing Nutrients in 5 ounces Oven Heated Frozen French Fries with Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Oven Heated Frozen French Fries with Salt	7%	30%	63%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Oven Heated Frozen French Fries with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	7.72% 224kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.77g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	17% 22g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	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	0% 0g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Oven Heated Frozen French Fries with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	10% 0.13mg	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	8.15% 32.6μg	10.6% 42.5μg	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	13.5% 12mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.74% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven Heated Frozen French Fries with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.7% 17mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	8.98% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	0.91% 36.3μg	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	10% 0.81mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	NA	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	17.6% 123mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	20% 678mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.47% 91g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven Heated Frozen French Fries with Salt VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Oven Heated Frozen French Fries with Salt versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oven Heated Frozen French Fries with Salt vs Oranges with Peel :

• 5 ounces of Oven Heated Frozen French Fries with Salt have 1.3 times more Vitamin B1, 4.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.8 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.6 times more Vitamin B2, 1.3 times more Vitamin B9 and 8.3 times more Vitamin C than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oven Heated Frozen French Fries with Salt vs Oranges with Peel :

• 5 ounces of Oven Heated Frozen French Fries with Salt have 1.8 times more Copper, 1.7 times more Magnesium, 4 times more Phosphorus, 2.4 times more Potassium, 162 times more Sodium and 3.2 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 5.8 times more Calcium, 1.4 times more Iron and 1.3 times more Water than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• 5 ounces of Oven Heated Frozen French Fries with Salt lack sufficient amounts of Calcium
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven Heated Frozen French Fries with Salt have 2.5 times more Energy, 18.3 times more Fat, 24.2 times more Saturated Fat, 14.7 times more Omega 3, 28.8 times more Omega 6, 1.6 times more Carbohydrate and 2.1 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.3 times more Fiber than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6