Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%

Macro Nutrients

	Oranges with Peel	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Energy	4.3% 125kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	37% 12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	16.4% 2.8g	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	60.6% 78.7g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	12.6% 7.04g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	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	13.2% 0.16mg	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	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	32.5% 0.42mg	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% 43.7μg	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	13.7% 12.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Calcium	14% 139mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	8.8% 0.079mg	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	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	24.6% 0.57mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	81% 1216mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.4% 163g	1.9% 70.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B9 and 11.5 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 7 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 5.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• 7 ounces of Oranges with Peel have 5.8 times more Calcium, 1.4 times more Copper and 2.3 times more Water than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 7 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 2.1 times more Iron, 1.6 times more Magnesium, 4.4 times more Phosphorus, 2.8 times more Potassium, 306.5 times more Sodium and 3.7 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.4 times more Fiber than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 7 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 5.3 times more Energy, 62.4 times more Fat, 170.3 times more Saturated Fat, 31.9 times more Omega 6, 2.6 times more Carbohydrate and 2.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 6