Comparing Nutrients in 500 calories Frozen Extruded Par Fried PotatoesVS Valencia Oranges

Weight per 500 calories

Frozen Extruded Par Fried Potatoes

192g

Valencia Oranges

1020g

Frozen Extruded Par Fried Potatoes have 5.3 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Frozen Extruded Par Fried Potatoes or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Frozen Extruded Par Fried Potatoes

50%

46%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Frozen Extruded Par Fried Potatoesvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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29.6%28.8g

Fat

3.16%3.06g

28.8 gvs3.06 g

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

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27.3%8.74g

Saturated Fat

1.1%0.36g

8.74 gvs0.36 g

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

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Omega 3

10.2%0.16g

NA gvs0.16 g

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

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12%2.06g

Omega 6

2.64%0.45g

2.06 gvs0.45 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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44.6%58g

Carbohydrate

93%121g

58 gvs121 g

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

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Sugars

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

NA gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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14.7%5.58g

Fiber

67%25.5g

5.58 gvs25.5 g

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

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9.7%5.44g

Protein

19%10.6g

5.44 gvs10.6 g

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

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Vitamins

Frozen Extruded Par Fried Potatoesvs Valencia Oranges

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

NA μgvs122 μg

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

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12%0.14mg

Vitamin B1

74%0.89mg

Thiamine

0.14 mgvs0.89 mg

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

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4.6%0.06mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.06 mgvs0.41 mg

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

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27%4.3mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs2.8 mg

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

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20.8%1.04mg

Vitamin B5

51%2.55mg

Pantothenic acid

1.04 mgvs2.55 mg

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

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26.6%0.35mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.35 mgvs0.64 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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10.6%42.3μg

Vitamin B9

99%398μg

Folates and Folic Acid

42.3 μgvs398 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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13.5%12mg

Vitamin C

550%495mg

Ascorbic acid

12 mgvs495 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Frozen Extruded Par Fried Potatoesvs Valencia Oranges

1.73%17.3mg

Calcium

41%408mg

17.3 mgvs408 mg

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

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6.84%0.062mg

Copper

42%0.38mg

0.062 mgvs0.38 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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31.7%2.54mg

Iron

11.5%0.92mg

2.54 mgvs0.92 mg

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

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8.24%34.6mg

Magnesium

24.3%102mg

34.6 mgvs102 mg

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

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19%0.44mg

Manganese

10.2%0.23mg

0.44 mgvs0.23 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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21%148mg

Phosphorus

24.8%173mg

148 mgvs173 mg

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

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24.3%827mg

Potassium

53.7%1827mg

827 mgvs1827 mg

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

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1.75%0.96μg

Selenium

0.96 μgvsNA μg

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

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63%942mg

Sodium

0%0mg

942 mgvs0 mg

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

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5.77%0.63mg

Zinc

5.57%0.61mg

0.63 mgvs0.61 mg

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

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2.6%96g

Water

24%881g

96 gvs881 g

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

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Lets compare vitamin content per 500 calories of Frozen Extruded Par Fried Potatoes vs Valencia Oranges:

Frozen Extruded Par Fried French Fried Potatoes have 1.5 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6.2 times more Vitamin B1, 6.8 times more Vitamin B2, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, 9.4 times more Vitamin B9 and 40.8 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
Both Frozen Extruded Par Fried French Fried Potatoes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Extruded Par Fried Potatoes vs Valencia Oranges:

Frozen Extruded Par Fried French Fried Potatoes have 2.8 times more Iron, 1.9 times more Manganese and more Sodium than Raw Valencia Oranges.
While Raw Valencia Oranges contain 23.6 times more Calcium, 6.1 times more Copper, 2.9 times more Magnesium, 2.2 times more Potassium and 9.2 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
Both Frozen Extruded Par Fried French Fried Potatoes and Raw Valencia Oranges have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Extruded Par Fried French Fried Potatoes have 9.4 times more Fat, 24.5 times more Saturated Fat and 4.6 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.1 times more Carbohydrate, 4.6 times more Fiber and 1.9 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
Both Frozen Extruded Par Fried French Fried Potatoes and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
Both Frozen Extruded Par Fried French Fried Potatoes as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Extruded Par Fried PotatoesVS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenValencia OrangesVS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Extruded Par Fried PotatoesVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Frozen Extruded Par Fried PotatoesVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Extruded Par Fried Potatoes or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: