Comparing Nutrients in 1 pound Pan-fried Refrigerated Hash Brown Potatoes VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Chilled Orange Juice	Recommended Dietary Allowance
Energy	38% 1098kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	52% 37.7g	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	2.8% 2.04g	14% 10g	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	% 2.77g	% 9.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	43% 16.3g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	26.5% 0.34mg	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	21.5% 86μg	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	13.6% 12.2mg	169% 152mg	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	51% 7.62mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	21% 0.19mg	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	42% 3.36mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	4.54% 0.1mg	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	79% 553mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	94% 3193mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	6.2% 229g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Chilled Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Pan-fried Refrigerated Hash Brown Potatoes vs Chilled Orange Juice:

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 1.3 times more Vitamin B2, 11.4 times more Vitamin B3, 3.8 times more Vitamin B5, 4.8 times more Vitamin B6, 8.4 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 1.7 times more Vitamin B1 and 12.4 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pan-fried Refrigerated Hash Brown Potatoes vs Chilled Orange Juice:

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 2.5 times more Copper, 5.7 times more Iron, 2.9 times more Magnesium, 9.8 times more Manganese, 7.2 times more Phosphorus, 4 times more Potassium, 38.5 times more Sodium and 9 times more Zinc than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 1.7 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 4.9 times more Energy, 85.8 times more Fat, 57.5 times more Saturated Fat, 112.4 times more Omega 3, 89.7 times more Omega 6, 2.9 times more Carbohydrate, 12 times more Fiber and 4.8 times more Protein than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 7.2 times more Sugars and 5 times more Fructose than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein