Comparing Nutrients in 5 ounces Canned Orange Juice VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Canned Orange Juice	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	17% 2.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	37% 48g	130g per day for Men 19-50 years
Sugars	17% 12.4g	2.27% 1.64g	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	4.75% 3.44g	0.88% 0.64g	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	% 0.86g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 0g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	39.6% 0.51mg	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	8.5% 34μg	NA	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	47.4% 42.7mg	4.25% 3.83mg	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	1.9% 0.28mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	23% 27.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	14% 0.32mg	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	3.44% 24mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.36% 124g	1.94% 71.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Pan-fried Refrigerated Hash Brown Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Pan-fried Refrigerated Hash Brown Potatoes:

• 5 ounces of Canned Orange Juice have 1.4 times more Vitamin B1 and 11.1 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 5 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.4 times more Vitamin B2, 15.9 times more Vitamin B3, 4.1 times more Vitamin B5, 11.7 times more Vitamin B6, 8.4 times more Vitamin E and 196 times more Vitamin K than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Pan-fried Refrigerated Hash Brown Potatoes:

• 5 ounces of Canned Orange Juice have 1.7 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 5 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 4.9 times more Copper, 7.4 times more Iron, 3.2 times more Magnesium, 10.7 times more Manganese, 7.2 times more Phosphorus, 3.8 times more Potassium, 19.3 times more Sodium and 15.8 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 7.6 times more Sugars and 5.4 times more Fructose than Pan-fried Refrigerated Hash Brown Potatoes.
• While 5 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 5.1 times more Energy, 68.7 times more Fat, 44.7 times more Saturated Fat, 112.4 times more Omega 3, 76.4 times more Omega 6, 3.1 times more Carbohydrate, 12 times more Fiber and 4.8 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein