Comparing Nutrients in 1 kilogram Canned Orange Juice VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Canned Orange Juice	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	16.2% 470kcal	83.4% 2420kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	261% 340g	130g per day for Men 19-50 years
Sugars	121% 87.6g	16% 11.6g	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	33.5% 24.3g	6.2% 4.5g	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	% 22.7g	% 6.1g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	95% 36g	38g per day for Men 19-50 years
Protein	12% 6.8g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	279% 3.63mg	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	60% 240μg	NA	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	334% 301mg	30% 27mg	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	13.3% 2mg	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	119% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	98% 2.25mg	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	24.3% 170mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	23.7% 877g	13.7% 506g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Pan-fried Refrigerated Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Canned Orange Juice has 1.4 times more Vitamin B1 and 11.1 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 2.4 times more Vitamin B2, 15.9 times more Vitamin B3, 4.1 times more Vitamin B5, 11.7 times more Vitamin B6, 8.4 times more Vitamin E and 196 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Canned Orange Juice has 1.7 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 4.9 times more Copper, 7.4 times more Iron, 3.2 times more Magnesium, 10.7 times more Manganese, 7.2 times more Phosphorus, 3.8 times more Potassium, 19.3 times more Sodium and 15.8 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 7.6 times more Sugars and 5.4 times more Fructose than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 5.1 times more Energy, 68.7 times more Fat, 44.7 times more Saturated Fat, 112.4 times more Omega 3, 76.4 times more Omega 6, 3.1 times more Carbohydrate, 12 times more Fiber and 4.8 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein