Comparing Nutrients in 1 pound Pan Fried Frozen Hash Brown Potatoes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	34.3% 993kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.6g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.24g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	126% 2g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	54% 70.3g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	0% 0g	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	21.5% 12g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.3% 1.07mg	32.4% 0.42mg	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	18% 72.6μg	34% 136μg	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	33.8% 30.4mg	358% 322mg	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	66.2% 9.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.4% 82μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.7% 77mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	28.7% 0.26mg	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	30.6% 2.45mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.83mg	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	51% 358mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	6.86% 254g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan Fried Frozen Hash Brown Potatoes VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Pan Fried Frozen Hash Brown Potatoes versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pan Fried Frozen Hash Brown Potatoes vs Oranges with Peel :

• 1 pound of Pan Fried Frozen Hash Brown Potatoes has 1.3 times more Vitamin B1, 4.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.5 times more Vitamin B6 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.5 times more Vitamin B2, 1.9 times more Vitamin B9 and 10.6 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Pan Fried Frozen Hash Brown Potatoes vs Oranges with Peel :

• 1 pound of Pan Fried Frozen Hash Brown Potatoes has 2 times more Copper, 2 times more Magnesium, 3.6 times more Phosphorus, 2.5 times more Potassium and 3.5 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4.1 times more Calcium, 1.5 times more Iron and 1.5 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 1 pound of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pan Fried Frozen Hash Brown Potatoes has 3.5 times more Energy, 38.6 times more Fat, 26.7 times more Saturated Fat, 27.8 times more Omega 3, 52.7 times more Omega 6, 1.8 times more Carbohydrate and 2 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.4 times more Fiber than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6