Comparing Nutrients in 7 ounces Oranges with Peel VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Oranges with Peel	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	4.3% 125kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	18.5% 18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	41.7% 54g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18.5% 0.24mg	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	15% 59.5μg	11.4% 45.6μg	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	157% 141mg	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	14% 139mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	17.4% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.5μg	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	20% 1.6mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.25mg	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	6.24% 43.7mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Oven-heated Frozen Potato Puffs per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Oven-heated Frozen Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Oven-heated Frozen Potato Puffs:

• 7 ounces of Oranges with Peel have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 17.8 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• While 7 oz of Oven-heated Frozen Potato Puffs contain 2.9 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Oranges with Peel as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Oven-heated Frozen Potato Puffs:

• 7 ounces of Oranges with Peel have 5 times more Calcium, 1.4 times more Iron and 1.4 times more Water than Oven-heated Frozen Potato Puffs.
• While 7 oz of Oven-heated Frozen Potato Puffs contain 1.4 times more Copper, 3.8 times more Phosphorus, 1.5 times more Potassium, 231.5 times more Sodium and 2.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Oven-heated Frozen Potato Puffs contain similar levels of Magnesium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.3 times more Fiber than Oven-heated Frozen Potato Puffs.
• While 7 oz of Oven-heated Frozen Potato Puffs contain 3 times more Energy, 30.2 times more Fat, 47.3 times more Saturated Fat, 12.9 times more Omega 3, 48.7 times more Omega 6, 1.8 times more Carbohydrate and 1.6 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6