Comparing Nutrients in 14 ounces Refrigerated Hash Brown Potatoes VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Valencia Oranges	Recommended Dietary Allowance
Energy	11.5% 333kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	36.3% 47g	130g per day for Men 19-50 years
Sugars	5% 3.6g	NA	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	1.97% 1.43g	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	% 2.14g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	26% 9.92g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.05mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	19.2% 0.25mg	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	NA	38.7% 155μg	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	21.6% 19.4mg	214% 192mg	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	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	16.3% 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	24% 1.9mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	NA	55μg per day for Men 19-50 years
Sodium	11% 167mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.35% 309g	9.26% 343g	3700g per day for Men 19-50 years

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

• Unprepared Refrigerated Hash Brown Potatoes have 6.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 4.1 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.2 times more Vitamin B1, 1.8 times more Vitamin B2 and 9.9 times more Vitamin C than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Unprepared Refrigerated Hash Brown Potatoes have 1.7 times more Copper, 5.3 times more Iron, 1.9 times more Magnesium, 6.1 times more Manganese, 4.1 times more Phosphorus, 2.4 times more Potassium, more Sodium and 6.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.7 times more Calcium than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Raw Valencia Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unprepared Refrigerated Hash Brown Potatoes have 1.7 times more Energy, 1.6 times more Carbohydrate and 1.7 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Fiber than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.