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

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Florida Oranges	Recommended Dietary Allowance
Energy	30% 869kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	110% 1.77g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	35.2% 46g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	50% 36.3g	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	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Florida 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	33% 0.4mg	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	9.92% 1.6mg	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	15.6% 0.2mg	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	17% 67.5μg	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	29.5% 26.6mg	198% 179mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	17% 0.15mg	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	4.47% 0.36mg	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	4.14% 0.095mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	58% 1969mg	19.7% 671mg	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	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	6% 222g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan Fried Frozen Hash Brown Potatoes VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Pan Fried Frozen Hash Brown Potatoes versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Pan Fried Frozen Hash Brown Potatoes have 1.3 times more Vitamin B1, 5.8 times more Vitamin B3, 2.3 times more Vitamin B5, 4.6 times more Vitamin B6, 12.2 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 6.7 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin B9 per 14 ounces.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Pan Fried Frozen Hash Brown Potatoes have 2.9 times more Copper, 6 times more Iron, 2.8 times more Magnesium, 7.7 times more Manganese, 6.6 times more Phosphorus, 2.9 times more Potassium and 4.8 times more Zinc than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.5 times more Calcium and 1.6 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 14 ounces of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Florida Oranges lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pan Fried Frozen Hash Brown Potatoes have 4.8 times more Energy, 55.2 times more Fat, 37.4 times more Saturated Fat, 40.5 times more Omega 3, 74.8 times more Omega 6, 2.5 times more Carbohydrate, 1.3 times more Fiber and 3.8 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 33.9 times more Sugars than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein