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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Valencia Oranges	Recommended Dietary Allowance
Energy	38% 1098kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	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	119% 154g	41.5% 54g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	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	2.8% 2.04g	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	% 2.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	30% 11.3g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	18.6% 0.17mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	10.8% 45.4mg	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	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	6.2% 229g	10.6% 392g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.3 times more Vitamin B2, 11.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 5.8 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.2 times more Vitamin B1 and 18 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.9 times more Copper, 8.2 times more Iron, 3.2 times more Magnesium, 9.8 times more Manganese, 7.2 times more Phosphorus, 3.9 times more Potassium, more Sodium and 10.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Calcium and 1.7 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

Comparison of macro-nutrients per 1 pound:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 4.9 times more Energy, 34.3 times more Fat, 23 times more Saturated Fat, 49.2 times more Omega 3, 46.9 times more Omega 6, 2.9 times more Carbohydrate, 1.4 times more Fiber and 3.1 times more Protein than Raw Valencia Oranges.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.