Comparing Nutrients in 100 grams Valencia Oranges VS Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%

Macro Nutrients

	Valencia Oranges	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.7% 49kcal	5.62% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.7% 0.29g	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	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	NA	0.28% 0.2g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.07g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Shoestring French Fried Potatoes with Salt	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	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	9.96% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	13% 0.17mg	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	9% 36μg	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	13.7% 12.3mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	12.2% 0.11mg	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	1.13% 0.09mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	6.74% 0.16mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	21.5% 323mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	1.74% 64.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Frozen Shoestring French Fried Potatoes with Salt:

• Raw Valencia Oranges have more Vitamin A and 3.9 times more Vitamin C than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 7.2 times more Vitamin B3, 2 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 100 g.
• Both Raw Valencia Oranges as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Frozen Shoestring French Fried Potatoes with Salt:

• Raw Valencia Oranges have 3.6 times more Calcium and 1.3 times more Water than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 3 times more Copper, 8 times more Iron, 2.1 times more Magnesium, 6.7 times more Manganese, 5.3 times more Phosphorus, 2.1 times more Potassium, more Sodium and 6 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 grams:

• Frozen Shoestring French Fried Potatoes with Salt contain 3.3 times more Energy, 20.8 times more Fat, 39.2 times more Saturated Fat, 6.5 times more Omega 6, 2.2 times more Carbohydrate and 2.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Omega 3 and Fiber per 100 g.
• Both Raw Valencia Oranges as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.