Comparing Nutrients in 500 calories Pan-fried Refrigerated Hash Brown Potatoes VS Oranges with Peel

Weight per 500 calories

• Pan-fried Refrigerated Hash Brown Potatoes: 207g
• Oranges with Peel: 794g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	25% 4.26g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.2g	95% 123g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	1.3% 0.93g	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	% 1.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19.6% 7.44g	94% 35.7g	38g per day for Men 19-50 years
Protein	12% 6.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.65% 0.056mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.95% 0.1mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.5mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	56.8% 0.74mg	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	59.5% 238μg	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	6.2% 5.58mg	626% 563mg	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	23% 3.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.7% 40.5μg	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	2.07% 20.7mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	50.3% 0.45mg	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	19% 1.53mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	20.2% 0.46mg	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	36% 252mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	2.82% 104g	17.7% 653g	3700g per day for Men 19-50 years

Pan-fried Refrigerated Hash Brown Potatoes VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pan-fried Refrigerated Hash Brown Potatoes or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Pan-fried Refrigerated Hash Brown Potatoes vs Oranges with Peel :

• 500 calories of Pan-fried Refrigerated Hash Brown Potatoes have 1.7 times more Vitamin B3 than Oranges with Peel .
• While 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Pan-fried Refrigerated Hash Brown Potatoes vs Oranges with Peel :

• 500 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 500 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 500 calories.
• 500 calories of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6