Comparing Nutrients in 14 ounces Canned Orange Juice VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Canned Orange Juice	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	6.43% 187kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	195% 3.12g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	48% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	104% 135g	130g per day for Men 19-50 years
Sugars	48% 34.8g	6.35% 4.6g	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	13.3% 9.64g	2.46% 1.8g	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	% 9g	% 2.42g	g per day for Men 19-50 years
Sucrose	% 16g	% 0g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	79.2% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	111% 1.44mg	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	24% 95μg	NA	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	133% 119mg	12% 10.7mg	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	5.3% 0.79mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	3.1% 124μg	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	4.96% 0.4mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	39% 0.89mg	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	9.64% 67.5mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	82% 2794mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.4% 348g	5.42% 201g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Pan-fried Refrigerated Hash Brown Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Canned Orange Juice have 1.4 times more Vitamin B1 and 11.1 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.4 times more Vitamin B2, 15.9 times more Vitamin B3, 4.1 times more Vitamin B5, 11.7 times more Vitamin B6, 8.4 times more Vitamin E and 196 times more Vitamin K than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Canned Orange Juice have 1.7 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 4.9 times more Copper, 7.4 times more Iron, 3.2 times more Magnesium, 10.7 times more Manganese, 7.2 times more Phosphorus, 3.8 times more Potassium, 19.3 times more Sodium and 15.8 times more Zinc than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Orange Juice have 7.6 times more Sugars and 5.4 times more Fructose than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 5.1 times more Energy, 68.7 times more Fat, 44.7 times more Saturated Fat, 112.4 times more Omega 3, 76.4 times more Omega 6, 3.1 times more Carbohydrate, 12 times more Fiber and 4.8 times more Protein than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein