Comparing Nutrients in 1 pound Hash Brown Potatoes VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Oranges	7%	2%	91%

Macro Nutrients

	Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Energy	41.4% 1202kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	58.5% 56.8g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	26.7% 8.54g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	116% 19.8g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 159g	41% 53.3g	130g per day for Men 19-50 years
Sugars	9.32% 6.76g	58.5% 42.4g	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	3.25% 2.36g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	28.6% 11g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.4mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	21% 0.27mg	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	65.5% 59mg	268% 241mg	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	0.3% 0.045mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	31% 2.5mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	4.93% 0.11mg	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	45.4% 318mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	103% 1551mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	5.8% 214g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hash Brown Potatoes vs Oranges:

• Home prepared Hash Brown Potatoes have 2 times more Vitamin B1, 8.2 times more Vitamin B3, 3.6 times more Vitamin B5, 7.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.9 times more Vitamin B9, 4.1 times more Vitamin C and 18 times more Vitamin E than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Raw Oranges have similar amounts of Vitamin B2 per 1 lb.
• Both Home prepared Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hash Brown Potatoes vs Oranges:

• Home prepared Hash Brown Potatoes have 6.5 times more Copper, 5.5 times more Iron, 3.5 times more Magnesium, 9.9 times more Manganese, 5 times more Phosphorus, 3.2 times more Potassium, more Sodium and 6.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.9 times more Calcium and 1.8 times more Water than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Home prepared Hash Brown Potatoes have 5.6 times more Energy, 104.3 times more Fat, 125.5 times more Saturated Fat, 48.3 times more Omega 3, 242.4 times more Omega 6, 3 times more Carbohydrate, 1.3 times more Fiber and 3.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 6.3 times more Sugars than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.