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

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	29% 840kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	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	147% 192g	119% 155g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	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	4.97% 3.6g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	118% 45g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	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	17% 0.22mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	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	54.4% 49mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	6% 60mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	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	60% 4.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	100% 700mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21% 778g	22.2% 823g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Refrigerated Hash Brown Potatoes vs Oranges with Peel :

• 1 kilogram of Refrigerated Hash Brown Potatoes has 3.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.7 times more Vitamin B1, 2.3 times more Vitamin B2 and 14.5 times more Vitamin C than Unprepared Refrigerated Hash Brown Potatoes.
• 1 kilogram of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Refrigerated Hash Brown Potatoes has 1.4 times more Magnesium, 3.2 times more Phosphorus, 2.2 times more Potassium, 4.1 times more Selenium, 21 times more Sodium and 3.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 11.7 times more Calcium and 1.7 times more Iron than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Oranges with Peel contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Refrigerated Hash Brown Potatoes has 1.3 times more Energy, 1.2 times more Carbohydrate and 1.3 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.5 times more Fiber than Unprepared Refrigerated Hash Brown Potatoes.