Comparing Nutrients in 5 ounces Florida Oranges VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Florida Oranges	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	4.14% 1.32g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	19.3% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	31% 40.4g	130g per day for Men 19-50 years
Sugars	18% 13g	0.53% 0.38g	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	NA	0% 0g	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	NA	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	12% 4.54g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	6.7% 3.76g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	25.7% 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	6.02% 24μg	5.67% 22.7μg	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	71% 63.8mg	10.6% 9.5mg	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	1.7% 0.26mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.4% 25.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	18% 0.16mg	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	1.6% 0.13mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	11.3% 0.26mg	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	2.43% 17mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.14% 79.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pan Fried Frozen Hash Brown Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Pan Fried Frozen Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Pan Fried Frozen Hash Brown Potatoes:

• 5 ounces of Florida Oranges have 1.2 times more Vitamin B2 and 6.7 times more Vitamin C than Pan Fried Frozen Hash Brown Potatoes.
• While 5 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 1.3 times more Vitamin B1, 5.8 times more Vitamin B3, 2.3 times more Vitamin B5, 4.6 times more Vitamin B6, 12.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Pan Fried Frozen Hash Brown Potatoes provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Pan Fried Frozen Hash Brown Potatoes:

• 5 ounces of Florida Oranges have 2.5 times more Calcium and 1.6 times more Water than Pan Fried Frozen Hash Brown Potatoes.
• While 5 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 2.9 times more Copper, 6 times more Iron, 2.8 times more Magnesium, 7.7 times more Manganese, 6.6 times more Phosphorus, 2.9 times more Potassium and 4.8 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 5 ounces of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 33.9 times more Sugars than Pan Fried Frozen Hash Brown Potatoes.
• While 5 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 4.8 times more Energy, 55.2 times more Fat, 37.4 times more Saturated Fat, 40.5 times more Omega 3, 74.8 times more Omega 6, 2.5 times more Carbohydrate, 1.3 times more Fiber and 3.8 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein