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

Weight per 300 calories

• Pan Fried Frozen Hash Brown Potatoes: 137g
• Florida Oranges: 652g

Pan Fried Frozen Hash Brown Potatoes have 4.8 times more energy per 100g than Florida Oranges. It has above average energy density when compared to other foods. Raw Florida Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	58% 75.3g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	82.2% 59.6g	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	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	41% 15.7g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.3% 0.18mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.48% 0.045mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	2.33% 23.3mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	28.3% 0.25mg	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	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	9.13% 38.4mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	6.8% 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	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	20% 679mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	1.25% 0.68μg	5.93% 3.26μg	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	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	2.07% 76.6g	15.4% 568g	3700g per day for Men 19-50 years

Pan Fried Frozen Hash Brown Potatoes VS Florida Oranges Nutrients Per 300 Kcal

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

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

• 300 calories of Pan Fried Frozen Hash Brown Potatoes have 1.2 times more Vitamin B3, 2.6 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain more Vitamin A, 3.6 times more Vitamin B1, 5.8 times more Vitamin B2, 2.1 times more Vitamin B5, 5.1 times more Vitamin B9 and 32 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Florida Oranges provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Pan Fried Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Pan Fried Frozen Hash Brown Potatoes have 1.3 times more Iron, 1.6 times more Manganese and 1.4 times more Phosphorus than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 12 times more Calcium, 1.6 times more Copper, 1.7 times more Magnesium, 1.6 times more Potassium and 7.4 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 300 calories of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pan Fried Frozen Hash Brown Potatoes have 11.6 times more Fat, 8.5 times more Omega 3 and 15.7 times more Omega 6 than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.9 times more Carbohydrate, 161.2 times more Sugars, 3.6 times more Fiber and 1.3 times more Protein than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Florida Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6