Comparing Nutrients in 1 pound Refrigerated Hash Brown Potatoes VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Navel Oranges	Recommended Dietary Allowance
Energy	13% 381kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	NA	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	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	67% 87g	43.8% 57g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	53% 38.6g	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	2.25% 1.63g	14% 10.2g	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	% 2.45g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 19.4g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	14% 7.94g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Navel 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	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	27.6% 0.36mg	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	38.6% 154μg	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	24.7% 22.2mg	298% 268mg	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	2.1% 0.32mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Navel Oranges	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	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	27.2% 2.18mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	56.7% 1928mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	9.54% 353g	10.5% 390g	3700g per day for Men 19-50 years

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

• Unprepared Refrigerated Hash Brown Potatoes have 4.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Vitamin B1, 2.3 times more Vitamin B2, 12.1 times more Vitamin C and 2.1 times more Vitamin E than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Unprepared Refrigerated Hash Brown Potatoes have 1.6 times more Copper, 3.7 times more Iron, 1.7 times more Magnesium, 4.8 times more Manganese, 3 times more Phosphorus, 2.6 times more Potassium, more Selenium, 42 times more Sodium and 4.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.2 times more Calcium than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Raw Navel Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unprepared Refrigerated Hash Brown Potatoes have 1.7 times more Energy, 1.5 times more Carbohydrate and 1.9 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 9.3 times more Sugars and 6.3 times more Fructose than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Raw Navel Oranges have similar amounts of Fiber per 1 lb.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.