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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Oranges with Peel	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	4.3% 125kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	34% 5.76g	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	38% 49.2g	130g per day for Men 19-50 years
Sugars	NA	0.77% 0.56g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	12% 4.56g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	29.6% 0.38mg	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	8.43% 33.7μg	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	15.2% 13.7mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	14% 139mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	16.5% 0.15mg	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	20% 1.6mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	9.58% 0.22mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.37% 125g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of 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 Frozen Potato Puffs:

• 7 ounces of Oranges with Peel have 1.8 times more Vitamin B9 and 10.3 times more Vitamin C than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 1.8 times more Vitamin B1, 3.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Potato Puffs provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw Oranges with Peel as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 5.4 times more Calcium, 1.7 times more Iron and 1.3 times more Water than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 1.3 times more Copper, 2.9 times more Phosphorus, 1.3 times more Potassium, 214 times more Sodium and 2.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and 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 Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Frozen Potato Puffs, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2 times more Fiber than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 2.8 times more Energy, 29 times more Fat, 40.5 times more Saturated Fat, 14.5 times more Omega 3, 65.9 times more Omega 6, 1.6 times more Carbohydrate and 1.5 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Oranges with Peel VS Frozen Potato Puffs

What are the health benefits of Oranges with Peel compared to Frozen Potato Puffs?

Oranges with peel are a great source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. On the other hand, frozen potato puffs are typically high in unhealthy fats and low in nutrients. Opting for oranges with peel over frozen potato puffs can provide more health benefits and support overall well-being.

Can I lose weight easier by eating more Oranges with Peel or Frozen Potato Puffs?

Eating more oranges with peel would be a healthier choice for weight loss compared to frozen potato puffs. Oranges are low in calories, high in fiber, and rich in vitamin C, which can help boost metabolism and aid in weight loss. On the other hand, frozen potato puffs are typically high in unhealthy fats and calories, which can contribute to weight gain if consumed in excess.

Should I eat more Oranges with Peel or more Frozen Potato Puffs to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of nutrient-dense foods. Oranges with peel are a good source of vitamin C and fiber, while frozen potato puffs are typically high in processed fats and low in nutrients. For muscle gain, prioritize foods high in protein such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, include plenty of fruits and vegetables for vitamins, minerals, and antioxidants.

What is the environmental impact of producing Oranges with Peel compared to Frozen Potato Puffs?

Oranges with peel have a lower environmental impact compared to frozen potato puffs. Oranges are typically grown outdoors and require less processing and packaging compared to processed frozen foods like potato puffs. Additionally, oranges are a whole, natural food that does not undergo extensive processing, making them a more sustainable choice overall.