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

Weight per 500 calories

• Refrigerated Hash Brown Potatoes: 595g
• Oranges with Peel: 794g

Refrigerated Hash Brown Potatoes have 1.3 times more energy per 100g than Oranges with Peel . It has 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 - Refrigerated Hash Brown Potatoes or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	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	0.49% 0.48g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	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	87.7% 114g	95% 123g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	2.96% 2.14g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	94% 35.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	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	13.4% 0.16mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	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	32.4% 29mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	35.7% 2.86mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	59.5% 417mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	74.4% 2530mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	12.5% 463g	17.7% 653g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Refrigerated Hash Brown Potatoes have 2.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 4.9 times more Vitamin B1, 3 times more Vitamin B2 and 19.3 times more Vitamin C than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Refrigerated Hash Brown Potatoes have 2.4 times more Phosphorus, 1.6 times more Potassium, 3.1 times more Selenium, 15.8 times more Sodium and 2.6 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 15.6 times more Calcium, 2.2 times more Iron and 1.4 times more Water than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Oranges with Peel contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of 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 kcal of Raw Oranges with Peel contain 3.3 times more Fiber than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.