Comparing Nutrients in 100 grams Navel Oranges VS Fried O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Fried O'brien Potatoes	4%	55%	41%

Macro Nutrients

	Navel Oranges	Fried O'brien Potatoes	Recommended Dietary Allowance
Energy	1.7% 49kcal	7.03% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	10.4% 3.3g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	19% 3.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	17% 22g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Fried O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	4.33% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	9.05% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	29% 0.38mg	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	8.5% 34μg	3% 12μg	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	65.7% 59mg	11.6% 10.4mg	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	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Fried O'brien Potatoes	Recommended Dietary Allowance
Calcium	4.3% 43mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	26.8% 0.24mg	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	1.63% 0.13mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	9.83% 0.23mg	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	3.3% 23mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	14% 473mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.67% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Fried O'brien Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Fried O'brien Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Fried O'brien Potatoes:

• 100 grams of Navel Oranges have 1.3 times more Vitamin B1, 2.8 times more Vitamin B9 and 5.7 times more Vitamin C than Fried O'brien Potatoes.
• While 100 g of Prepared Frozen O'brien Potatoes contain 2.6 times more Vitamin B2, 3.4 times more Vitamin B3, 2.8 times more Vitamin B5 and 4.8 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Prepared Frozen O'brien Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Fried O'brien Potatoes:

• 100 grams of Navel Oranges have 2.2 times more Calcium and 1.4 times more Water than Fried O'brien Potatoes.
• While 100 g of Prepared Frozen O'brien Potatoes contain 6.2 times more Copper, 7.4 times more Iron, 3.1 times more Magnesium, 7.8 times more Manganese, 4 times more Phosphorus, 2.8 times more Potassium, more Selenium, 43 times more Sodium and 6.9 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 1.3 times more Fiber than Fried O'brien Potatoes.
• While 100 g of Prepared Frozen O'brien Potatoes contain 4.2 times more Energy, 88.1 times more Fat, 194.9 times more Saturated Fat, 24.6 times more Omega 3, 141.4 times more Omega 6, 1.7 times more Carbohydrate and 2.4 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein