Comparing Nutrients in 7 ounces Florida Oranges VS Frozen Roasted Yellow Fleshed Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Roasted Yellow Fleshed Potatoes with Salt	7%	14%	79%

Macro Nutrients

	Florida Oranges	Frozen Roasted Yellow Fleshed Potatoes with Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	8.14% 236kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	25% 18g	0.85% 0.62g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	7.05% 3.95g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Roasted Yellow Fleshed Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.3mg	13.2% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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 Roasted Yellow Fleshed Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	NA	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	NA	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	26% 881mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	44.7% 671mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	NA	11mg per day for Men 19-50 years
Water	4.67% 173g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Roasted Yellow Fleshed Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Frozen Roasted Yellow Fleshed Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Frozen Roasted Yellow Fleshed Potatoes with Salt:

• 7 ounces of Florida Oranges have 7.5 times more Vitamin C than Frozen Roasted Yellow Fleshed Potatoes with Salt.

Comparing minerals per 7 ounces for Florida Oranges vs Frozen Roasted Yellow Fleshed Potatoes with Salt:

• 7 ounces of Florida Oranges have 3.9 times more Calcium and 1.2 times more Water than Frozen Roasted Yellow Fleshed Potatoes with Salt.
• While 7 oz of Frozen Roasted Yellow Fleshed Potatoes with Salt contain 5 times more Iron, 2.6 times more Potassium and more Sodium than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron
• 7 ounces of Frozen Roasted Yellow Fleshed Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 29.5 times more Sugars than Frozen Roasted Yellow Fleshed Potatoes with Salt.
• While 7 oz of Frozen Roasted Yellow Fleshed Potatoes with Salt contain 2.6 times more Energy, 2 times more Carbohydrate and 2.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Frozen Roasted Yellow Fleshed Potatoes with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein