Comparing Nutrients in 14 ounces Hash Brown Potatoes VS Oranges

Macros Ratio

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

Macro Nutrients

	Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Energy	36.3% 1052kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	51.2% 49.7g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.47g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	84% 1.34g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	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	107% 139g	36% 46.6g	130g per day for Men 19-50 years
Sugars	8.16% 5.9g	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	2.85% 2.06g	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	% 2.54g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	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	21.3% 12g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	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	57% 0.68mg	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% 9.14mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.54mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	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	57.3% 51.6mg	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	0.26% 0.04mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	27.3% 2.2mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	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	39.7% 278mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	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	90% 1357mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5.07% 188g	9.3% 344g	3700g per day for Men 19-50 years

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

• Home prepared Hash Brown Potatoes have 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.
• While Raw Oranges contain more Vitamin A, 1.9 times more Vitamin B9, 4.1 times more Vitamin C and 18 times more Vitamin E than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Raw Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Home prepared 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 Hash Brown Potatoes vs Oranges:

• Home prepared Hash Brown Potatoes have 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.
• While Raw Oranges contain 2.9 times more Calcium and 1.8 times more Water than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Home prepared Hash Brown Potatoes have 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.
• While Raw Oranges contain 6.3 times more Sugars than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.