Comparing Nutrients in 14 ounces Pan Fried Frozen Hash Brown Potatoes VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Oranges	7%	2%	91%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Energy	30% 869kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	110% 1.77g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	36% 46.6g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	51% 37g	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% 0g	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.2mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.6% 2.28mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.94mg	18.3% 0.24mg	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	16% 63.5μg	29.8% 119μg	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	29.5% 26.6mg	235% 211mg	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	58% 8.7mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	20% 0.18mg	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	26.8% 2.14mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	4.3% 0.099mg	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	44.8% 314mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	58% 1969mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	6% 222g	9.3% 344g	3700g per day for Men 19-50 years

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

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.5 times more Vitamin B1, 8.2 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6, 12.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.9 times more Vitamin B9 and 7.9 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Raw Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 2.6 times more Copper, 5.4 times more Iron, 2.8 times more Magnesium, 7.4 times more Manganese, 5.6 times more Phosphorus, 2.7 times more Potassium, more Sodium and 5.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.4 times more Calcium and 1.6 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 4.7 times more Energy, 96.6 times more Fat, 62.3 times more Saturated Fat, 63.6 times more Omega 3, 128.8 times more Omega 6, 2.4 times more Carbohydrate, 1.3 times more Fiber and 2.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 34.6 times more Sugars than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.