Comparing Nutrients in 7 ounces Florida Oranges VS Frozen O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen O'brien Potatoes	9%	2%	89%

Macro Nutrients

	Florida Oranges	Frozen O'brien Potatoes	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	32% 0.41mg	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	8.43% 33.7μg	3.97% 16μg	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	99% 89.3mg	25% 22.4mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen O'brien Potatoes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28% 0.25mg	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	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	10.3% 0.24mg	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	3.4% 24mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen O'brien Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Frozen O'brien Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Frozen O'brien Potatoes:

• 7 ounces of Florida Oranges have 1.9 times more Vitamin B1, 2.1 times more Vitamin B9 and 4 times more Vitamin C than Frozen O'brien Potatoes.
• While 7 oz of Unprepared Frozen O'brien Potatoes contain 2.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.1 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Frozen O'brien Potatoes provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw Florida Oranges as well as Unprepared Frozen O'brien Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Frozen O'brien Potatoes:

• 7 ounces of Florida Oranges have 3.3 times more Calcium than Frozen O'brien Potatoes.
• While 7 oz of Unprepared Frozen O'brien Potatoes contain 3.3 times more Copper, 11.4 times more Iron, 1.8 times more Magnesium, 5 times more Manganese, 4.1 times more Phosphorus, 1.5 times more Potassium, 2.4 times more Selenium, more Sodium and 3.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Frozen O'brien Potatoes contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 7 ounces of Frozen O'brien Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.3 times more Fiber than Frozen O'brien Potatoes.
• While 7 oz of Unprepared Frozen O'brien Potatoes contain 1.7 times more Energy, 1.5 times more Carbohydrate and 2.6 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Unprepared Frozen O'brien Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.