Comparing Nutrients in 1 kilogram Hash Brown Potatoes VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Hash Brown Potatoes	Valencia Oranges	Recommended Dietary Allowance
Energy	91% 2650kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	257% 43.6g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	91% 119g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	7.17% 5.2g	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	% 6.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	84.2% 32g	65.8% 25g	38g per day for Men 19-50 years
Protein	53.6% 30g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.72mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	363% 4.7mg	48.5% 0.63mg	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	40% 160μg	98% 390μg	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	144% 130mg	539% 485mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Valencia Oranges	Recommended Dietary Allowance
Calcium	14% 140mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	68.8% 5.5mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	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	100% 700mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	228% 3420mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	12.8% 473g	23.3% 863g	3700g per day for Men 19-50 years

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

• Home prepared Hash Brown Potatoes have 2 times more Vitamin B1, 8.4 times more Vitamin B3, 3.6 times more Vitamin B5 and 7.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.4 times more Vitamin B9 and 3.7 times more Vitamin C than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Raw Valencia Oranges have similar amounts of Vitamin B2 per 1 kg.
• Both Home prepared Hash Brown Potatoes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Home prepared Hash Brown Potatoes have 7.9 times more Copper, 6.1 times more Iron, 3.5 times more Magnesium, 10.7 times more Manganese, 4.1 times more Phosphorus, 3.2 times more Potassium, more Sodium and 7.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.9 times more Calcium and 1.8 times more Water than Home prepared Hash Brown Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Home prepared Hash Brown Potatoes have 5.4 times more Energy, 41.7 times more Fat, 53.8 times more Saturated Fat, 21.1 times more Omega 3, 99.2 times more Omega 6, 3 times more Carbohydrate, 1.3 times more Fiber and 2.9 times more Protein than Raw Valencia Oranges.
• Both Home prepared Hash Brown Potatoes as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.