Comparing Nutrients in 500 calories Refrigerated Hash Brown Potatoes VS Canned Orange Juice

Weight per 500 calories

• Refrigerated Hash Brown Potatoes: 595g
• Canned Orange Juice: 1064g

Refrigerated Hash Brown Potatoes have 1.8 times more energy per 100g than Canned Orange Juice. It has average energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 500 calories - Refrigerated Hash Brown Potatoes or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	90% 117g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	129% 93g	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	2.96% 2.14g	35.7% 26g	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	% 3.2g	% 24g	g per day for Men 19-50 years
Sucrose	% 0g	% 43g	g per day for Men 19-50 years
Fiber	28% 10.7g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	25.4% 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	64% 255μg	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	32.4% 29mg	356% 320mg	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	2.78% 0.42mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Canned Orange Juice	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.32% 333μg	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	35.7% 2.86mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	9.7% 0.22mg	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	59.5% 417mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	74.4% 2530mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	12.5% 463g	25.2% 933g	3700g per day for Men 19-50 years

Refrigerated Hash Brown Potatoes VS Canned Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Refrigerated Hash Brown Potatoes or Canned Orange Juice?

Lets compare vitamin content per 500 calories of Refrigerated Hash Brown Potatoes vs Canned Orange Juice:

• 500 calories of Refrigerated Hash Brown Potatoes have 4.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.6 times more Vitamin B6 than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 2.6 times more Vitamin B1, 1.7 times more Vitamin B2, 11 times more Vitamin C and 5.1 times more Vitamin E than Unprepared Refrigerated Hash Brown Potatoes.
• 500 calories of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin E
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Refrigerated Hash Brown Potatoes vs Canned Orange Juice:

• 500 calories of Refrigerated Hash Brown Potatoes have 1.6 times more Copper, 2.7 times more Iron, 3.7 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, 16.2 times more Selenium, 5.9 times more Sodium and 5.3 times more Zinc than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 3 times more Calcium and 2 times more Water than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Canned Orange Juice contain similar levels of Magnesium per 500 calories.
• 500 calories of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Refrigerated Hash Brown Potatoes have 3.4 times more Fiber and 1.4 times more Protein than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 17.2 times more Sugars and 12.1 times more Fructose than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Canned Orange Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Fiber