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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Valencia Oranges	Recommended Dietary Allowance
Energy	13% 381kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	18.5% 18g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54g	18% 23.6g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.55% 4.23g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	9.6% 0.13mg	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	11.4% 45.6μg	19.3% 77.4μg	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	8.8% 7.94mg	107% 96mg	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	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	8.16% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.5μg	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	14.4% 1.15mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	2% 0.046mg	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	24% 167mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	61.3% 919mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.63% 171g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Potato Puffs have 5.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B9 and 12.1 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Raw Valencia Oranges have similar amounts of Vitamin B2 per 7 oz.
• Both Oven-heated Frozen Potato Puffs as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Oven-heated Frozen Potato Puffs have 2.1 times more Copper, 6.4 times more Iron, 1.7 times more Magnesium, 5.5 times more Manganese, 4.9 times more Phosphorus, 1.6 times more Potassium, more Sodium and 5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.9 times more Calcium and 1.4 times more Water than Oven-heated Frozen Potato Puffs.

Comparison of macro-nutrients per 7 ounces:

• Oven-heated Frozen Potato Puffs have 3.9 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, 2.3 times more Carbohydrate and 2 times more Protein than Raw Valencia Oranges.
• Both Oven-heated Frozen Potato Puffs and Raw Valencia Oranges have similar amounts of Fiber per 7 oz.
• Both Oven-heated Frozen Potato Puffs as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.