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

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	13% 372kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.4g	54% 70.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	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	36.7% 0.44mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.55mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	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	4.54% 18μg	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	41.3% 37mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	4.96% 198μg	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	55.6% 4.45mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	28.8% 0.66mg	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	30.5% 213mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.65% 100mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.67% 358g	10% 373g	3700g per day for Men 19-50 years

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

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

• 1 pound of Frozen Hash Brown Potatoes has 3.3 times more Vitamin B3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.6 times more Vitamin B2, 7.5 times more Vitamin B9 and 8.7 times more Vitamin C than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Unprepared 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 Frozen Hash Brown Potatoes vs Oranges with Peel :

• 1 pound of Frozen Hash Brown Potatoes has 1.7 times more Copper, 1.2 times more Iron, 2.1 times more Phosphorus and 1.5 times more Potassium than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 7 times more Calcium and 1.3 times more Magnesium than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Oranges with Peel contain similar levels of Water per one pound.
• 1 pound of Frozen Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Unprepared Frozen Hash Brown Potatoes as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Hash Brown Potatoes has 1.3 times more Energy, 4 times more Omega 3 and 1.6 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.2 times more Fiber than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Oranges with Peel offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Unprepared Frozen Hash Brown Potatoes as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.