Comparing Nutrients in 100 calories Pan-fried Refrigerated Hash Brown Potatoes VS Oranges with Peel

Weight per 100 calories

• Pan-fried Refrigerated Hash Brown Potatoes: 41.3g
• Oranges with Peel: 159g

Pan-fried Refrigerated Hash Brown Potatoes have 3.8 times more energy per 100g than Oranges with Peel . It has above average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Pan-fried Refrigerated Hash Brown Potatoes or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	19% 24.6g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	0.26% 0.19g	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	% 0.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.9% 1.5g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	2.4% 1.34g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.93% 0.011mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	11.4% 0.15mg	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	12% 47.6μg	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	1.24% 1.1mg	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.75% 8.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.41% 4.13mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	10% 0.09mg	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	3.82% 0.31mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	3.15% 13.2mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	4.04% 0.093mg	NA	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	7.2% 50.4mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	8.56% 291mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	NA	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.56% 21g	3.53% 131g	3700g per day for Men 19-50 years

Pan-fried Refrigerated Hash Brown Potatoes VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Pan-fried Refrigerated Hash Brown Potatoes or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Pan-fried Refrigerated Hash Brown Potatoes vs Oranges with Peel :

• 100 calories of Pan-fried Refrigerated Hash Brown Potatoes have 1.7 times more Vitamin B3 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 14.2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.7 times more Vitamin B5 and 101 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Oranges with Peel provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Pan-fried Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Pan-fried Refrigerated Hash Brown Potatoes vs Oranges with Peel :

• 100 calories of Pan-fried Refrigerated Hash Brown Potatoes have 1.4 times more Phosphorus, 10 times more Sodium and 1.5 times more Zinc than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 26.9 times more Calcium, 2 times more Copper, 4.2 times more Iron, 1.7 times more Magnesium and 6.3 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Oranges with Peel contain similar levels of Potassium per 100 calories.
• 100 calories of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Pan-fried Refrigerated Hash Brown Potatoes have 8.9 times more Fat, 12.8 times more Omega 3 and 12.2 times more Omega 6 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 1.8 times more Carbohydrate, 4.8 times more Fiber and 1.5 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Oranges with Peel offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6