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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	83.4% 2420kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	58% 32.4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	71.5% 0.93mg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	10% 100mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	207% 7040mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	13.7% 506g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Pan-fried Refrigerated Hash Brown Potatoes versus 1 kg of Oranges with Peel 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 Oranges with Peel :

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 6.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.9 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.7 times more Vitamin B1 and 26.3 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Oranges with Peel provide similar amounts of Vitamin B2 per one kilogram.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 1.9 times more Copper, 2.3 times more Magnesium, 5.5 times more Phosphorus, 3.6 times more Potassium, 38.5 times more Sodium and 5.7 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 7 times more Calcium and 1.6 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Oranges with Peel contain similar levels of Iron per one kilogram.
• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 3.8 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, 2.2 times more Carbohydrate and 2.5 times more Protein than Oranges with Peel .
• Both Pan-fried Refrigerated Hash Brown Potatoes and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6