Comparing Nutrients in 7 ounces Valencia Oranges VS Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	10%	1%	89%

Macro Nutrients

	Valencia Oranges	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	27.4% 35.7g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.46g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	7.23% 4.05g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	17% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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 Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	NA	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	2.23% 0.18mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	NA	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	43.7% 655mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	NA	11mg per day for Men 19-50 years
Water	4.63% 171g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt:

• 7 ounces of Valencia Oranges have 6.2 times more Vitamin C than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.

Comparing minerals per 7 ounces for Valencia Oranges vs Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt:

• 7 ounces of Valencia Oranges have 4.4 times more Calcium than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.
• While 7 oz of Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt contain 3.4 times more Iron, 2.2 times more Potassium and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron
• 7 ounces of Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.3 times more Fiber than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.
• While 7 oz of Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt contain 1.7 times more Energy, 1.5 times more Carbohydrate and 2 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein