Comparing Nutrients in 5 ounces Frozen French Fried Yellow Fleshed Potatoes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Yellow Fleshed Potatoes	6%	32%	62%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen French Fried Yellow Fleshed Potatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	7.9% 230kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	8.53% 8.28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	6.32% 2.02g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	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	27.3% 35.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Yellow Fleshed Potatoes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17% 15.5mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Yellow Fleshed Potatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	NA	8.98% 0.081mg	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	8.5% 0.68mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	NA	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	NA	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.5% 92g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Yellow Fleshed Potatoes VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen French Fried Yellow Fleshed Potatoes 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 Frozen French Fried Yellow Fleshed Potatoes vs Oranges with Peel :

• 5 oz of Raw Oranges with Peel contain 6.5 times more Vitamin C than Unprepared Frozen French Fried Yellow Fleshed Potatoes.

Comparing minerals per 5 ounces for Frozen French Fried Yellow Fleshed Potatoes vs Oranges with Peel :

• 5 ounces of Frozen French Fried Yellow Fleshed Potatoes have 2.3 times more Potassium and 150 times more Sodium than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 7.8 times more Calcium, 1.7 times more Iron and 1.3 times more Water than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• 5 ounces of Frozen French Fried Yellow Fleshed Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen French Fried Yellow Fleshed Potatoes have 2.6 times more Energy, 19.5 times more Fat, 40.8 times more Saturated Fat, 1.6 times more Carbohydrate and 1.9 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2 times more Fiber than Unprepared Frozen French Fried Yellow Fleshed Potatoes.