Comparing Nutrients in 300 calories Oranges with Peel VS Pan-fried Refrigerated Hash Brown Potatoes

Weight per 300 calories

• Oranges with Peel: 476g
• Pan-fried Refrigerated Hash Brown Potatoes: 124g

Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 3.8 times more energy per unit of mass than Raw Oranges with Peel , which is above average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Pan-fried Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Oranges with Peel	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	32.4% 42g	130g per day for Men 19-50 years
Sugars	NA	2% 1.44g	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	NA	0.77% 0.56g	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	NA	% 0.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	11.7% 4.46g	38g per day for Men 19-50 years
Protein	11% 6.2g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	2.8% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	24.7% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	34.6% 0.45mg	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	35.7% 143μg	NA	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	376% 338mg	3.7% 3.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.2% 24.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	33.3% 333mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	14.7% 0.13mg	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	47.6% 3.8mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.28mg	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	15% 105mg	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	6.36% 95mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.7% 62.7g	3700g per day for Men 19-50 years

Oranges With Peel VS Pan-fried Refrigerated Hash Brown Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Pan-fried Refrigerated Hash Brown Potatoes?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Pan-fried Refrigerated Hash Brown Potatoes:

• 300 calories of Oranges with Peel have 14.2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.7 times more Vitamin B5 and 101 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 300 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.7 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Pan-fried Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Raw Oranges with Peel as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Pan-fried Refrigerated Hash Brown Potatoes:

• 300 calories of Oranges with Peel have 26.9 times more Calcium, 2 times more Copper, 4.2 times more Iron, 1.7 times more Magnesium and 6.3 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 300 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.4 times more Phosphorus, 10 times more Sodium and 1.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Potassium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.8 times more Carbohydrate, 4.8 times more Fiber and 1.5 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 300 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 8.9 times more Fat, 12.8 times more Omega 3 and 12.2 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6