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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Florida Oranges	Recommended Dietary Allowance
Energy	38% 1098kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	0.83% 0.14g	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	57% 41.5g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	37.8% 0.45mg	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	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	19.7% 0.18mg	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	4.73% 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	79% 553mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	94% 3193mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	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	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	6.2% 229g	10.7% 395g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.3 times more Vitamin B2, 8 times more Vitamin B3, 2.9 times more Vitamin B5, 7.1 times more Vitamin B6, 9.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.7 times more Vitamin B1 and 16.7 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 Florida 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 Florida Oranges:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.7 times more Copper, 8.2 times more Iron, 3.2 times more Magnesium, 9.4 times more Manganese, 10.2 times more Phosphorus, 4.2 times more Potassium, more Sodium and 7.9 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 4.3 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 5.3 times more Energy, 49 times more Fat, 32.2 times more Saturated Fat, 71.5 times more Omega 3, 66.5 times more Omega 6, 2.9 times more Carbohydrate, 1.5 times more Fiber and 4.6 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 7.9 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.