Comparing Nutrients in 7 ounces Oven-heated Frozen Cottage-cut French Fried Potatoes VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Florida Oranges	Recommended Dietary Allowance
Energy	15% 433kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	16.7% 6.35g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	12% 6.83g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	7.8% 0.1mg	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	8.43% 33.7μg	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	21% 19mg	99% 89.3mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Florida Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	1.27% 51μg	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	37% 2.96mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	2.07% 0.048mg	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	18.4% 129mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	2.84% 105g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes vs Florida Oranges:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 6 times more Vitamin B3, 2.8 times more Vitamin B5 and 4.8 times more Vitamin B6 than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, 1.3 times more Vitamin B2 and 4.7 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Raw Florida Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oven-heated Frozen Cottage-cut French Fried Potatoes vs Florida Oranges:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 5.1 times more Copper, 16.6 times more Iron, 2.2 times more Magnesium, 12.7 times more Manganese, 5.4 times more Phosphorus, 2.8 times more Potassium, more Sodium and 5.1 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 4.3 times more Calcium and 1.6 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Florida Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 4.7 times more Energy, 39 times more Fat, 155.8 times more Saturated Fat, 19.8 times more Omega 6, 2.9 times more Carbohydrate, 1.3 times more Fiber and 4.9 times more Protein than Raw Florida Oranges.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.