Comparing Nutrients in 100 grams Frozen Potato Wedges VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Wedges	8%	15%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Frozen Potato Wedges	Valencia Oranges	Recommended Dietary Allowance
Energy	4.45% 129kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	9.15% 12g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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	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	5.26% 2g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	4.82% 2.7g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Wedges	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	4.85% 0.063mg	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	NA	9.75% 39μg	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	12.4% 11mg	54% 48.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Wedges	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.5% 15mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	NA	4.1% 0.037mg	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	8.75% 0.7mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	1% 0.023mg	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	12.4% 87mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	11.6% 394mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.27% 49mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	1.85% 68.3g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Potato Wedges vs Valencia Oranges:

• Frozen Potato Wedges have 5.6 times more Vitamin B3 and 5.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 4.3 times more Vitamin C than Frozen Potato Wedges.
• Both Frozen Potato Wedges and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Frozen Potato Wedges as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Potato Wedges vs Valencia Oranges:

• Frozen Potato Wedges have 7.8 times more Iron, 1.9 times more Magnesium, 5.1 times more Phosphorus, 2.2 times more Potassium, more Sodium and 6.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Calcium and 1.3 times more Water than Frozen Potato Wedges.

Comparison of macro-nutrients per 100 grams:

• Frozen Potato Wedges have 2.6 times more Energy, 7.3 times more Fat, 15.7 times more Saturated Fat, 2.1 times more Carbohydrate and 2.6 times more Protein than Raw Valencia Oranges.
• Both Frozen Potato Wedges and Raw Valencia Oranges have similar amounts of Fiber per 100 g.
• Both Frozen Potato Wedges as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.