Comparing Nutrients in 7 ounces Fresh Orange juice VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Fresh Orange juice	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	43.5% 56.6g	130g per day for Men 19-50 years
Sugars	23% 16.7g	0.74% 0.54g	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	5.8% 4.2g	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	% 3.6g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	9.4% 5.26g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	36% 0.47mg	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	15% 59.5μg	7.94% 31.8μg	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	110% 99mg	14.8% 13.3mg	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	0.53% 0.079mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	25.4% 0.23mg	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	4.96% 0.4mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	16% 0.37mg	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	4.8% 33.7mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Pan Fried Frozen Hash Brown Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Pan Fried Frozen Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Pan Fried Frozen Hash Brown Potatoes:

• 7 ounces of Fresh Orange juice have 1.9 times more Vitamin B9 and 7.5 times more Vitamin C than Pan Fried Frozen Hash Brown Potatoes.
• While 7 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 1.5 times more Vitamin B1, 5.8 times more Vitamin B3, 3 times more Vitamin B5, 5.9 times more Vitamin B6, 54.8 times more Vitamin E and 181 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Pan Fried Frozen Hash Brown Potatoes provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Pan Fried Frozen Hash Brown Potatoes:

• 7 ounces of Fresh Orange juice have 1.6 times more Water than Pan Fried Frozen Hash Brown Potatoes.
• While 7 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 2.6 times more Copper, 2.7 times more Iron, 2.5 times more Magnesium, 13.1 times more Manganese, 4.6 times more Phosphorus, 2.5 times more Potassium and 7.6 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 31.1 times more Sugars and more Fructose than Pan Fried Frozen Hash Brown Potatoes.
• While 7 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 4.9 times more Energy, 58 times more Fat, 38.9 times more Saturated Fat, 40.5 times more Omega 3, 79.9 times more Omega 6, 2.7 times more Carbohydrate, 16 times more Fiber and 3.8 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein