Comparing Nutrients in 5 ounces Frozen Crosscut French Fried Sweet Potatoes VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Frozen Crosscut French Fried Sweet Potatoes	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.2% 296kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.7g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	12.6% 9.16g	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	12.7% 4.8g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Frozen Crosscut French Fried Sweet Potatoes	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.36% 0.057mg	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	6.6% 5.95mg	78.7% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crosscut French Fried Sweet Potatoes	Fresh Orange juice	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	NA	6.93% 0.062mg	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	7.8% 0.62mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	NA	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	0.86% 0.02mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	20.2% 303mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	2.32% 86g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crosscut French Fried Sweet Potatoes VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Crosscut French Fried Sweet Potatoes versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Crosscut French Fried Sweet Potatoes vs Fresh Orange juice:

• 5 oz of Raw Orange juice contain 11.9 times more Vitamin C than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.

Comparing minerals per 5 ounces for Frozen Crosscut French Fried Sweet Potatoes vs Fresh Orange juice:

• 5 ounces of Frozen Crosscut French Fried Sweet Potatoes have 3.5 times more Calcium, 2.2 times more Iron, 1.2 times more Potassium and 214 times more Sodium than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.5 times more Water than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Crosscut French Fried Sweet Potatoes have 4.6 times more Energy, 55.5 times more Fat, 38.8 times more Saturated Fat, 2.5 times more Carbohydrate, 17 times more Fiber and 2.4 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.3 times more Sugars than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein