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

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Chilled Orange Juice	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	6.7% 194kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	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	0.54% 0.091g	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	35.2% 46g	104% 135g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	12.2% 8.85g	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	% 8.26g	% 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

	Chilled Orange Juice	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	79.2% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	19% 75.4μg	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	148% 133mg	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% 0μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	47% 0.42mg	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	6.45% 0.52mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	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	20.8% 706mg	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	0.53% 7.94mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.36% 346g	5.42% 201g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Chilled 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 Chilled Orange Juice vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Chilled Orange Juice have 1.7 times more Vitamin B1 and 12.4 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 1.3 times more Vitamin B2, 11.4 times more Vitamin B3, 3.8 times more Vitamin B5, 4.8 times more Vitamin B6, 8.4 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Chilled Orange Juice from Concentrate 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 Chilled Orange Juice vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Chilled 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 2.5 times more Copper, 5.7 times more Iron, 2.9 times more Magnesium, 9.8 times more Manganese, 7.2 times more Phosphorus, 4 times more Potassium, 38.5 times more Sodium and 9 times more Zinc than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate 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 Chilled Orange Juice have 7.2 times more Sugars and 5 times more Fructose 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 Energy, 85.8 times more Fat, 57.5 times more Saturated Fat, 112.4 times more Omega 3, 89.7 times more Omega 6, 2.9 times more Carbohydrate, 12 times more Fiber and 4.8 times more Protein than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein