Comparing Nutrients in 100 grams Valencia Oranges VS Oven-heated Frozen Potato Puffs

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	1.7% 49kcal	6.62% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	9.33% 9.05g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	5.18% 1.66g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	21% 27.3g	130g per day for Men 19-50 years
Sugars	NA	0.37% 0.27g	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	% 0.19g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	5.75% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	9.06% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	9.3% 0.12mg	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	9.75% 39μg	5.75% 23μg	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	54% 48.5mg	4.44% 4mg	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	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	4% 40mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	8.78% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.3μg	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	1.13% 0.09mg	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	5.52% 0.13mg	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	2.43% 17mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	1.6% 59.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Oven-heated Frozen Potato Puffs:

• Raw Valencia Oranges have 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.
• While Oven-heated Frozen Potato Puffs contain 5.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B2 per 100 g.
• Both Raw Valencia Oranges as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Oven-heated Frozen Potato Puffs:

• Raw Valencia Oranges have 2.9 times more Calcium and 1.4 times more Water than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 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.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 1.3 times more Fiber than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 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 Raw Valencia Oranges as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.