Comparing Nutrients in 1 kilogram Oranges with Peel VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Oranges with Peel	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	21.7% 630kcal	83.4% 2420kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	261% 340g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 6.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	118% 45g	95% 36g	38g per day for Men 19-50 years
Protein	23.2% 13g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	70% 700mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	119% 1.07mg	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	100% 8mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	22.2% 823g	13.7% 506g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pan-fried Refrigerated Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Oranges with Peel has 3.7 times more Vitamin B1 and 26.3 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 6.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.9 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B2 per one kilogram.
• Both Raw Oranges with Peel as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Oranges with Peel has 7 times more Calcium and 1.6 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 1.9 times more Copper, 2.3 times more Magnesium, 5.5 times more Phosphorus, 3.6 times more Potassium, 38.5 times more Sodium and 5.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Iron per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.3 times more Fiber than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 3.8 times more Energy, 34.3 times more Fat, 23 times more Saturated Fat, 49.2 times more Omega 3, 46.9 times more Omega 6, 2.2 times more Carbohydrate and 2.5 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6