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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	7.66% 222kcal	38% 1098kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	48% 46.7g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	55% 9.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	119% 154g	130g per day for Men 19-50 years
Sugars	53% 38.6g	7.26% 5.26g	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	14% 10.2g	2.8% 2.04g	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	% 8.94g	% 2.77g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	43% 16.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	127% 1.65mg	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	38.6% 154μg	NA	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	298% 268mg	13.6% 12.2mg	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	4.54% 0.68mg	51% 7.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	54% 0.49mg	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	7.37% 0.59mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	44.4% 1.02mg	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	15% 104mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	94% 3193mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10.5% 390g	6.2% 229g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pan-fried Refrigerated Hash Brown Potatoes per 1 lb

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

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

• 1 pound of Navel Oranges has 2.5 times more Vitamin B1 and 21.9 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 7.5 times more Vitamin B3, 2.8 times more Vitamin B5, 4.6 times more Vitamin B6, 11.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Navel Oranges has 4.3 times more Calcium and 1.7 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 2.7 times more Copper, 5.7 times more Iron, 2.9 times more Magnesium, 7.8 times more Manganese, 5.3 times more Phosphorus, 4.2 times more Potassium, 77 times more Sodium and 7.9 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 7.3 times more Sugars and 5 times more Fructose than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 4.9 times more Energy, 68.7 times more Fat, 47.4 times more Saturated Fat, 87.4 times more Omega 3, 89.7 times more Omega 6, 2.7 times more Carbohydrate, 1.6 times more Fiber and 3.6 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein