Comparing Nutrients in 7 ounces Florida Oranges VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Florida Oranges	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	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	0.36% 0.062g	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	17.6% 23g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	25% 18g	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	NA	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	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

	Florida Oranges	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	96% 861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	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	9.92% 0.5mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.23% 0.18mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	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	3.4% 24mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.67% 173g	2.8% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Florida Oranges vs Frozen French Fried Sweet Potatoes with Salt:

• Raw Florida Oranges have 6 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 39.5 times more Vitamin A, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6, 1.9 times more Vitamin B9, 8.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Raw Florida Oranges and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Florida Oranges as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Florida Oranges vs Frozen French Fried Sweet Potatoes with Salt:

• Raw Florida Oranges have 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 4.5 times more Copper, 8.6 times more Iron, 2.6 times more Magnesium, 20 times more Manganese, 4.9 times more Phosphorus, 2.4 times more Potassium, more Sodium and 4.8 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Calcium per 7 oz.
• Both Raw Florida Oranges as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen French Fried Sweet Potatoes with Salt contain 4 times more Energy, 42.5 times more Fat, 46.3 times more Saturated Fat, 29.5 times more Omega 3, 81.5 times more Omega 6, 3.1 times more Carbohydrate, 1.4 times more Sugars, 2.4 times more Fiber and 3.1 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.