Comparing Nutrients in 7 ounces Oranges VS Refrigerated Hash Brown Potatoes

Macros Ratio

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

Macro Nutrients

	Oranges	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.2% 93kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	NA	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	29.2% 38g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	2.5% 1.8g	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	0.99% 0.71g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Oranges	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	39.2% 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	15% 59.5μg	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	117% 106mg	11% 9.72mg	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	2.4% 0.36mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	13.7% 0.12mg	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	2.5% 0.2mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	12% 0.28mg	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	3.97% 27.8mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	25% 843mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.17% 154g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Refrigerated Hash Brown Potatoes:

• Raw Oranges have 3.2 times more Vitamin B1, 1.8 times more Vitamin B2, 10.9 times more Vitamin C and 2.6 times more Vitamin E than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 6.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 4.3 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Refrigerated Hash Brown Potatoes:

• Raw Oranges have 6.7 times more Calcium than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 1.4 times more Copper, 4.8 times more Iron, 1.9 times more Magnesium, 5.6 times more Manganese, 5 times more Phosphorus, 2.3 times more Potassium, 5.8 times more Selenium, more Sodium and 5.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 10.3 times more Sugars and 1.3 times more Fiber than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 1.8 times more Energy, 1.6 times more Carbohydrate and 1.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.