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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Oranges	7%	2%	91%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Energy	83.4% 2420kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	25% 8.05g	0.47% 0.15g	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	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	90% 118g	130g per day for Men 19-50 years
Sugars	16% 11.6g	129% 94g	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	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	% 6.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	95% 36g	63% 24g	38g per day for Men 19-50 years
Protein	58% 32.4g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	50% 0.45mg	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	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	11% 0.25mg	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	174% 1220mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	207% 7040mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	13.7% 506g	23.4% 868g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.3 times more Vitamin B2, 11.3 times more Vitamin B3, 2.9 times more Vitamin B5, 6.1 times more Vitamin B6, 9.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.2 times more Vitamin B1 and 19.7 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.4 times more Copper, 7.4 times more Iron, 3.2 times more Magnesium, 9 times more Manganese, 8.7 times more Phosphorus, 3.9 times more Potassium, more Sodium and 9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4 times more Calcium and 1.7 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

Comparison of macro-nutrients per 1 kilogram:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 5.1 times more Energy, 85.8 times more Fat, 53.7 times more Saturated Fat, 112.4 times more Omega 3, 114.6 times more Omega 6, 2.9 times more Carbohydrate, 1.5 times more Fiber and 3.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 8.1 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.