Comparing Nutrients in 14 ounces Oranges VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Oranges	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	6.43% 187kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	51.2% 49.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	23.4% 7.47g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	84% 1.34g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	107% 139g	130g per day for Men 19-50 years
Sugars	51% 37g	8.16% 5.9g	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	NA	2.85% 2.06g	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	NA	% 2.54g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	25% 9.53g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	71% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	144% 1.87mg	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	29.8% 119μg	16% 63.5μg	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	235% 211mg	57.3% 51.6mg	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	4.76% 0.71mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	16% 159mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	129% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	42.6% 0.98mg	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	7.94% 55.6mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	90% 1357mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	9.3% 344g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Hash Brown Potatoes:

• Raw Oranges have more Vitamin A, 1.2 times more Vitamin B2, 1.9 times more Vitamin B9, 4.1 times more Vitamin C and 18 times more Vitamin E than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2 times more Vitamin B1, 8.2 times more Vitamin B3, 3.6 times more Vitamin B5, 7.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Hash Brown Potatoes:

• Raw Oranges have 2.9 times more Calcium and 1.8 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 6.5 times more Copper, 5.5 times more Iron, 3.5 times more Magnesium, 9.9 times more Manganese, 5 times more Phosphorus, 3.2 times more Potassium, more Sodium and 6.7 times more Zinc than Raw Oranges.
• Both Raw Oranges as well as Home prepared Hash Brown Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 6.3 times more Sugars than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 5.6 times more Energy, 104.3 times more Fat, 125.5 times more Saturated Fat, 48.3 times more Omega 3, 242.4 times more Omega 6, 3 times more Carbohydrate, 1.3 times more Fiber and 3.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.