Comparing Nutrients in 300 calories Pan Fried Frozen Hash Brown Potatoes VS Oranges

Weight per 300 calories

• Pan Fried Frozen Hash Brown Potatoes: 137g
• Oranges: 638g

Pan Fried Frozen Hash Brown Potatoes have 4.7 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Pan Fried Frozen Hash Brown Potatoes or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Oranges	7%	2%	91%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	57.7% 75g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	82.3% 59.7g	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	0% 0g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.3% 0.18mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.48% 0.045mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	29.5% 0.38mg	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	5.48% 22μg	48% 191μg	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	10% 9.18mg	377% 340mg	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	20% 3mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 24.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Calcium	2.33% 23.3mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	32% 0.29mg	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	9.25% 0.74mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.13% 38.4mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	6.94% 0.16mg	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	15.5% 108mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	20% 679mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	1.25% 0.68μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.37% 20.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	2.07% 76.6g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pan Fried Frozen Hash Brown Potatoes vs Oranges:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.8 times more Vitamin B3, 2.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 3 times more Vitamin B1, 5.6 times more Vitamin B2, 2 times more Vitamin B5, 8.7 times more Vitamin B9 and 37 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Raw Oranges have similar amounts of Vitamin B6 per 300 kcal.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pan Fried Frozen Hash Brown Potatoes vs Oranges:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.6 times more Manganese and 1.2 times more Phosphorus than Raw Oranges.
• While Raw Oranges contain 11 times more Calcium, 1.8 times more Copper, 1.7 times more Magnesium, 1.7 times more Potassium, 4.7 times more Selenium and 7.2 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Raw Oranges have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 20.7 times more Fat, 13.4 times more Saturated Fat, 13.6 times more Omega 3 and 27.6 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.9 times more Carbohydrate, 161.4 times more Sugars, 3.5 times more Fiber and 1.7 times more Protein than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.