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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Frozen Crosscut French Fried Sweet Potatoes	Florida Oranges	Recommended Dietary Allowance
Energy	10.2% 296kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.7g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.11% 0.035g	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	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	12.6% 9.16g	18% 13g	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	12.7% 4.8g	8.95% 3.4g	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	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.73% 15.6μg	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	4.36% 0.057mg	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	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crosscut French Fried Sweet Potatoes	Florida Oranges	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	NA	6.14% 0.055mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	NA	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.48% 0.034mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	20.2% 303mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.32% 86g	3.34% 124g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges contain 10.7 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 Florida Oranges:

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared have 4.9 times more Iron, 1.4 times more Potassium and more Sodium than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.4 times more Water than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen Crosscut French Fried Sweet Potatoes, Unprepared and Raw Florida Oranges have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared have 4.5 times more Energy, 52.9 times more Fat, 37.2 times more Saturated Fat, 2.2 times more Carbohydrate, 1.4 times more Fiber and 2.4 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.4 times more Sugars than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen Crosscut French Fried Sweet Potatoes, Unprepared as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.