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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Oranges with Peel	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	40.3% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	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	7.63% 0.099mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	16.5% 15mg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	24% 812mg	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	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.4% 163g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen French Fried Sweet Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oranges with Peel have 9.5 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain 33.4 times more Vitamin A, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen French Fried Sweet Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.3 times more Calcium and 1.6 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain 3.1 times more Copper, 1.9 times more Magnesium, 2.7 times more Phosphorus, 2.1 times more Potassium, 73 times more Sodium and 3.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Iron per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen French Fried Sweet Potatoes with Salt contain 2.9 times more Energy, 29.7 times more Fat, 33.1 times more Saturated Fat, 20.3 times more Omega 3, 57.4 times more Omega 6, 2.3 times more Carbohydrate, 1.3 times more Fiber and 1.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6