Comparing Nutrients in 7 ounces Valencia Oranges VS Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Hash Brown Potatoes	10%	7%	83%

Macro Nutrients

	Valencia Oranges	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	13.3% 0.17mg	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	19.3% 77.4μg	2% 7.94μg	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	107% 96mg	18% 16.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.17% 86.7μg	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	2.23% 0.18mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	12.6% 0.29mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.23% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Frozen Hash Brown Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Frozen Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Valencia Oranges have 2.9 times more Vitamin B2, 9.8 times more Vitamin B9 and 5.9 times more Vitamin C than Frozen Hash Brown Potatoes.
• While 7 oz of Unprepared Frozen Hash Brown Potatoes contain 6.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Hash Brown Potatoes provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Valencia Oranges as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Valencia Oranges have 4 times more Calcium than Frozen Hash Brown Potatoes.
• While 7 oz of Unprepared Frozen Hash Brown Potatoes contain 2.7 times more Copper, 10.9 times more Iron, 6.3 times more Manganese, 2.8 times more Phosphorus and 1.6 times more Potassium than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Hash Brown Potatoes contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Frozen Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Unprepared Frozen Hash Brown Potatoes lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.8 times more Fiber than Frozen Hash Brown Potatoes.
• While 7 oz of Unprepared Frozen Hash Brown Potatoes contain 1.7 times more Energy, 4 times more Omega 3, 1.5 times more Carbohydrate and 2 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Valencia Oranges as well as Unprepared Frozen Hash Brown Potatoes provide inadequate amounts of Omega 6 in seven ounces.