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

Weight per 300 calories

• Pan-fried Refrigerated Hash Brown Potatoes: 124g
• Florida Oranges: 652g

Pan-fried Refrigerated Hash Brown Potatoes have 5.3 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.

Which food has more nutrients per 300 calories - Pan-fried Refrigerated Hash Brown Potatoes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	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	32.4% 42g	58% 75.3g	130g per day for Men 19-50 years
Sugars	2% 1.44g	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	0.77% 0.56g	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	% 0.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.7% 4.46g	41% 15.7g	38g per day for Men 19-50 years
Protein	7.17% 4g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.033mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.96mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	NA	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	3.7% 3.35mg	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	14% 2.1mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.2% 24.3μg	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	1.24% 12.4mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	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	11.5% 0.92mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	21.6% 151mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	NA	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	6.36% 95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	1.7% 62.7g	15.4% 568g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.5 times more Vitamin B3, 1.4 times more Vitamin B6, 1.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 19.5 times more Vitamin B1, 4.2 times more Vitamin B2, 1.8 times more Vitamin B5 and 87.7 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 300 kcal.

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.6 times more Iron, 1.8 times more Manganese, 1.9 times more Phosphorus, more Sodium and 1.5 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 22.6 times more Calcium, 1.9 times more Copper, 1.6 times more Magnesium, 1.3 times more Potassium and 9.1 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

Comparison of macro-nutrients per 300 calories:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 9.3 times more Fat, 6.1 times more Saturated Fat, 13.6 times more Omega 3 and 12.6 times more Omega 6 than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.8 times more Carbohydrate, 41.5 times more Sugars and 3.5 times more Fiber than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Raw Florida Oranges have similar amounts of Energy and Protein per 300 kcal.
• 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 300 kcal.