Comparing Nutrients in 100 calories Oven-heated Frozen French FriesVS Valencia Oranges

Weight per 100 calories

Oven-heated Frozen French Fries

59.5g

Valencia Oranges

204g

Oven-heated Frozen French Fries have 3.4 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Oven-heated Frozen French Fries or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Oven-heated Frozen French Fries

27%

67%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Oven-heated Frozen French Friesvs Valencia Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.2%3.1g

Fat

0.63%0.61g

3.1 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.9%0.61g

Saturated Fat

0.22%0.071g

0.61 gvs0.071 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.78%0.013g

Omega 3

2.04%0.033g

0.013 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.98%0.17g

Omega 6

0.53%0.09g

0.17 gvs0.09 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g

Carbohydrate

18.7%24.3g

17 gvs24.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.23%0.17g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.17 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.065g

Glucose

0.065 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.11g

Sucrose

0.11 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.07%1.55g

Fiber

13.4%5.1g

1.55 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.83%1.6g

Protein

3.8%2.12g

1.6 gvs2.12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oven-heated Frozen French Friesvs Valencia Oranges

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

NA μgvs24.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.35%0.076mg

Vitamin B1

14.8%0.18mg

Thiamine

0.076 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.4%0.018mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.018 mgvs0.082 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.25%1.32mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

1.32 mgvs0.56 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.2%0.31mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.31 mgvs0.51 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.42%0.11mg

Vitamin B6

9.9%0.13mg

Pyridoxine

0.11 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.17%16.7μg

Vitamin B9

20%79.6μg

Folates and Folic Acid

16.7 μgvs79.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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8.8%7.9mg

Vitamin C

110%99mg

Ascorbic acid

7.9 mgvs99 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.44%0.065mg

Vitamin E

Tocopherols and Tocotrienols

0.065 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.24%1.5μg

Vitamin K

Phytomenadione or phylloquinone

1.5 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oven-heated Frozen French Friesvs Valencia Oranges

0.71%7.14mg

Calcium

8.16%81.6mg

7.14 mgvs81.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.93%0.08mg

Copper

8.4%0.076mg

0.08 mgvs0.076 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.5%0.44mg

Iron

2.3%0.18mg

0.44 mgvs0.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.7%15.5mg

Magnesium

4.86%20.4mg

15.5 mgvs20.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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5.43%0.13mg

Manganese

2.04%0.047mg

0.13 mgvs0.047 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.25%57.7mg

Phosphorus

4.96%34.7mg

57.7 mgvs34.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.9%268mg

Potassium

10.7%365mg

268 mgvs365 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.22%0.12μg

Selenium

0.12 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.27%19mg

Sodium

0%0mg

19 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.06%0.23mg

Zinc

1.1%0.12mg

0.23 mgvs0.12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.99%36.6g

Water

4.76%176g

36.6 gvs176 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Oven-heated Frozen French Fries vs Valencia Oranges:

Oven-heated Frozen French Fried Potatoes have 2.4 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.3 times more Vitamin B1, 4.4 times more Vitamin B2, 1.6 times more Vitamin B5, 4.8 times more Vitamin B9 and 12.5 times more Vitamin C than Oven-heated Frozen French Fried Potatoes.
Both Oven-heated Frozen French Fried Potatoes and Raw Valencia Oranges have similar amounts of Vitamin B6 per 100 kcal.
Both Oven-heated Frozen French Fried Potatoes as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oven-heated Frozen French Fries vs Valencia Oranges:

Oven-heated Frozen French Fried Potatoes have 2.4 times more Iron, 2.7 times more Manganese, 1.7 times more Phosphorus, more Sodium and 1.8 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 11.4 times more Calcium, 1.3 times more Magnesium, 1.4 times more Potassium and 4.8 times more Water than Oven-heated Frozen French Fried Potatoes.
Both Oven-heated Frozen French Fried Potatoes and Raw Valencia Oranges have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Oven-heated Frozen French Fried Potatoes have 5.1 times more Fat and 8.6 times more Saturated Fat than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Omega 3, 1.4 times more Carbohydrate, 3.3 times more Fiber and 1.3 times more Protein than Oven-heated Frozen French Fried Potatoes.
Both Oven-heated Frozen French Fried Potatoes and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
Both Oven-heated Frozen French Fried Potatoes as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Oven-heated Frozen French FriesVS Frozen French Fried PotatoesValencia OrangesVS Frozen French Fried PotatoesOven-heated Frozen French FriesVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 calories Oven-heated Frozen French FriesVS Valencia Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Oven-heated Frozen French Fries or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: