Comparing Nutrients in 1 kilogram Florida Oranges VS Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Hash Brown Potatoes	10%	7%	83%

Macro Nutrients

	Florida Oranges	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	16% 460kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	136% 177g	130g per day for Men 19-50 years
Sugars	126% 91g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	37% 14g	38g per day for Men 19-50 years
Protein	12.5% 7g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	64.6% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	67% 0.87mg	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	42.5% 170μg	10% 40μg	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	500% 450mg	91% 82mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	43% 430mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11% 437μg	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	11.3% 0.9mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	63.5% 1.46mg	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	17% 120mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	23.6% 871g	21.3% 789g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Frozen Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Frozen Hash Brown Potatoes:

• 1 kilogram of Florida Oranges has 2.9 times more Vitamin B2, 4.3 times more Vitamin B9 and 5.5 times more Vitamin C than Frozen Hash Brown Potatoes.
• While 1 kg of Unprepared Frozen Hash Brown Potatoes contains 4.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Frozen Hash Brown Potatoes provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Florida Oranges as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Frozen Hash Brown Potatoes:

• 1 kilogram of Florida Oranges has 4.3 times more Calcium than Frozen Hash Brown Potatoes.
• While 1 kg of Unprepared Frozen Hash Brown Potatoes contains 2.5 times more Copper, 10.9 times more Iron, 6.1 times more Manganese, 3.9 times more Phosphorus and 1.7 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Frozen Hash Brown Potatoes contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 1 kilogram of Frozen Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Unprepared Frozen Hash Brown Potatoes lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.7 times more Fiber than Frozen Hash Brown Potatoes.
• While 1 kg of Unprepared Frozen Hash Brown Potatoes contains 1.8 times more Energy, 5.8 times more Omega 3, 1.5 times more Carbohydrate and 2.9 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Unprepared Frozen Hash Brown Potatoes provide inadequate amounts of Omega 6 in one kilogram.