Comparing Nutrients in 1 kilogram Pan Fried Frozen Hash Brown Potatoes VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Chilled Orange Juice	Recommended Dietary Allowance
Energy	75.5% 2190kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	119% 116g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	29% 9.34g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	278% 4.45g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	88.8% 115g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	115% 83g	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	0% 0g	30.8% 22.3g	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	% 2.6g	% 21g	g per day for Men 19-50 years
Sucrose	% 0g	% 40g	g per day for Men 19-50 years
Fiber	84.2% 32g	7.9% 3g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.74mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.36mg	58.5% 0.76mg	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	40% 160μg	47.5% 190μg	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	74.4% 67mg	373% 336mg	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	146% 22mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	17% 170mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	46.7% 0.42mg	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	67.5% 5.4mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	10% 0.23mg	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	113% 790mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	146% 4960mg	52.4% 1780mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	15% 560g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan Fried Frozen Hash Brown Potatoes VS Chilled Orange Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Pan Fried Frozen Hash Brown Potatoes vs Chilled Orange Juice:

• 1 kilogram of Pan Fried Frozen Hash Brown Potatoes has 2.9 times more Vitamin B1, 8.3 times more Vitamin B3, 2.9 times more Vitamin B5, 3.1 times more Vitamin B6, 11 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 5 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Chilled Orange Juice provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pan Fried Frozen Hash Brown Potatoes vs Chilled Orange Juice:

• 1 kilogram of Pan Fried Frozen Hash Brown Potatoes has 2.7 times more Copper, 4.2 times more Iron, 2.5 times more Magnesium, 8 times more Manganese, 4.6 times more Phosphorus, 2.8 times more Potassium and 5.4 times more Zinc than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 1.6 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pan Fried Frozen Hash Brown Potatoes has 4.5 times more Energy, 96.6 times more Fat, 66.7 times more Saturated Fat, 63.6 times more Omega 3, 100.8 times more Omega 6, 2.5 times more Carbohydrate, 10.7 times more Fiber and 3.9 times more Protein than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 30.8 times more Sugars and more Fructose than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein