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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Valencia Oranges	Recommended Dietary Allowance
Energy	83.4% 2420kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	25% 8.05g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	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	261% 340g	91% 119g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	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	65.8% 25g	38g per day for Men 19-50 years
Protein	58% 32.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	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% 2.74mg	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	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	NA	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	30% 27mg	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	112% 17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Valencia Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	41% 0.37mg	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	11.3% 0.9mg	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	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	174% 1220mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	207% 7040mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	13.7% 506g	23.3% 863g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.3 times more Vitamin B2, 11.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 5.8 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.2 times more Vitamin B1 and 18 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 Valencia 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 Valencia Oranges:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.9 times more Copper, 8.2 times more Iron, 3.2 times more Magnesium, 9.8 times more Manganese, 7.2 times more Phosphorus, 3.9 times more Potassium, more Sodium and 10.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia 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 4.9 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, 2.9 times more Carbohydrate, 1.4 times more Fiber and 3.1 times more Protein than Raw Valencia Oranges.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.