Comparing Nutrients in 5 ounces Navel Oranges VS Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Navel Oranges	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	NA	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	21% 27g	130g per day for Men 19-50 years
Sugars	16.6% 12g	1.78% 1.3g	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	4.4% 3.2g	0.7% 0.51g	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	% 2.8g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	28% 0.36mg	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	12% 48μg	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	93% 83.8mg	7.7% 6.95mg	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	1.4% 0.21mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	9.76% 0.088mg	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	2.3% 0.18mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	8.63% 0.2mg	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	4.66% 32.6mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.97% 59.5mg	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	3.3% 122g	3% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Refrigerated Hash Brown Potatoes per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Refrigerated Hash Brown Potatoes:

• 5 ounces of Navel Oranges have 2.5 times more Vitamin B1, 2.3 times more Vitamin B2 and 12.1 times more Vitamin C than Refrigerated Hash Brown Potatoes.
• While 5 oz of Unprepared Refrigerated Hash Brown Potatoes contain 4.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Navel Oranges.
• 5 ounces of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Refrigerated Hash Brown Potatoes:

• 5 ounces of Navel Oranges have 7.2 times more Calcium than Refrigerated Hash Brown Potatoes.
• While 5 oz of Unprepared Refrigerated Hash Brown Potatoes contain 1.6 times more Copper, 3.7 times more Iron, 1.7 times more Magnesium, 4.8 times more Manganese, 3 times more Phosphorus, 2.6 times more Potassium, more Selenium, 42 times more Sodium and 4.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Refrigerated Hash Brown Potatoes contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 5 ounces of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 9.3 times more Sugars, 6.3 times more Fructose and 1.2 times more Fiber than Refrigerated Hash Brown Potatoes.
• While 5 oz of Unprepared Refrigerated Hash Brown Potatoes contain 1.7 times more Energy, 1.5 times more Carbohydrate and 1.9 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein