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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 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 Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.7 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 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 Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 7.6 times more Sugars and 5.4 times more Fructose than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein