Comparing Nutrients in 500 calories Hash Brown Potatoes VS Oranges

Weight per 500 calories

• Hash Brown Potatoes: 189g
• Oranges: 1064g

Hash Brown Potatoes have 5.6 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Hash Brown Potatoes or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Oranges	7%	2%	91%

Macro Nutrients

	Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.6g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	11% 3.55g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	48.4% 8.23g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.2g	96% 125g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	137% 99g	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	1.35% 0.98g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.04g	67% 25.5g	38g per day for Men 19-50 years
Protein	10% 5.66g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	49% 0.64mg	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	7.55% 30μg	79.8% 319μg	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	27.3% 24.5mg	629% 566mg	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	0.13% 0.019mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Calcium	2.64% 26.4mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	13% 1.04mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	11.6% 0.27mg	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	19% 132mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	43% 645mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.06% 0.89mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	2.4% 89g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hash Brown Potatoes vs Oranges:

• Home prepared Hash Brown Potatoes have 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.9 times more Vitamin B1, 6.8 times more Vitamin B2, 1.6 times more Vitamin B5, 10.6 times more Vitamin B9, 23.1 times more Vitamin C and 101.5 times more Vitamin E than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hash Brown Potatoes vs Oranges:

• Home prepared Hash Brown Potatoes have 1.8 times more Manganese and more Sodium than Raw Oranges.
• While Raw Oranges contain 16.1 times more Calcium, 1.6 times more Magnesium, 1.8 times more Potassium, 5.6 times more Selenium and 10.4 times more Water than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Raw Oranges have similar amounts of Copper, Iron, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Home prepared Hash Brown Potatoes have 18.5 times more Fat, 22.3 times more Saturated Fat, 8.6 times more Omega 3 and 43 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.9 times more Carbohydrate, 35.4 times more Sugars, 4.2 times more Fiber and 1.8 times more Protein than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Home prepared Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.