Comparing Nutrients in 7 ounces Valencia Oranges VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Valencia Oranges	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	3.35% 97kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	9.53% 9.25g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	5.83% 1.87g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	38% 49.2g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	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	0% 0g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	13% 4.96g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	27% 0.35mg	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	19.3% 77.4μg	17.4% 69.5μg	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	107% 96mg	38% 34.3mg	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	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	20.5% 0.18mg	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	2.23% 0.18mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	13.6% 0.31mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.57% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Frozen French Fried Potatoes:

• Raw Valencia Oranges have 2.8 times more Vitamin C than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 7.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Unprepared Frozen French Fried Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 7 oz.
• Both Raw Valencia Oranges as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Frozen French Fried Potatoes:

• Raw Valencia Oranges have 4.4 times more Calcium and 1.3 times more Water than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 2.5 times more Copper, 6.9 times more Iron, 2.1 times more Magnesium, 6.9 times more Manganese, 4.9 times more Phosphorus, 2.3 times more Potassium, more Sodium and 5.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.3 times more Fiber than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 3 times more Energy, 15.5 times more Fat, 26.9 times more Saturated Fat, 5.6 times more Omega 6, 2.1 times more Carbohydrate and 2.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Unprepared Frozen French Fried Potatoes have similar amounts of Omega 3 per 7 oz.
• Both Raw Valencia Oranges as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.