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

Weight per 300 calories

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

Pan-fried Refrigerated Hash Brown Potatoes have 3.8 times more energy per 100g than Oranges with Peel . It has above average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 300 calories of Pan-fried Refrigerated Hash Brown Potatoes have 1.7 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 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 Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Oranges with Peel 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 Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

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

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

Comparison of macro-nutrients per 300 calories:

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