Comparing Nutrients in 7 ounces Fresh Orange juice VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Fresh Orange juice	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	40.3% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	23% 16.7g	35.3% 25.6g	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	5.8% 4.2g	1.56% 1.13g	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	% 3.6g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 10.7g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	96% 861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.86% 2.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	16% 63.5μg	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	110% 99mg	16.5% 15mg	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	0.53% 0.079mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	39% 0.35mg	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	4.96% 0.4mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	41.5% 0.95mg	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	4.8% 33.7mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.74% 175g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Frozen French Fried Sweet Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 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 7 ounces of Fresh Orange juice vs Frozen French Fried Sweet Potatoes with Salt:

• 7 ounces of Fresh Orange juice have 6.7 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain 43.4 times more Vitamin A, 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5, 4.4 times more Vitamin B6, 37.3 times more Vitamin E and 46 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Frozen French Fried Sweet Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Orange juice as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Frozen French Fried Sweet Potatoes with Salt:

• 7 ounces of Fresh Orange juice have 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain 4.7 times more Calcium, 4 times more Copper, 3.9 times more Iron, 2.4 times more Magnesium, 34.4 times more Manganese, 3.5 times more Phosphorus, 2 times more Potassium, 146 times more Sodium and 7.6 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 3.7 times more Fructose than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain 4 times more Energy, 44.6 times more Fat, 48.2 times more Saturated Fat, 29.5 times more Omega 3, 87.1 times more Omega 6, 3.4 times more Carbohydrate, 1.5 times more Sugars, 28.5 times more Fiber and 3.1 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein