Comparing Nutrients in 7 ounces Florida Oranges VS Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Florida Oranges	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	29.2% 38g	130g per day for Men 19-50 years
Sugars	25% 18g	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	2.5% 1.4g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Florida 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	16.5% 0.2mg	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	4.96% 0.79mg	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	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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

	Florida Oranges	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.23% 0.18mg	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	2.07% 0.048mg	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	3.4% 24mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	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	1.44% 0.16mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Refrigerated Hash Brown Potatoes per 7 oz

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

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

• 7 ounces of Florida Oranges have 3.7 times more Vitamin B1, 1.8 times more Vitamin B2 and 9.2 times more Vitamin C than Refrigerated Hash Brown Potatoes.
• While 7 oz of Unprepared Refrigerated Hash Brown Potatoes contain 4.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 5 times more Vitamin B6 than Raw Florida Oranges.
• 7 ounces of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2
• Both Raw Florida Oranges as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Florida Oranges have 7.2 times more Calcium than Refrigerated Hash Brown Potatoes.
• While 7 oz of Unprepared Refrigerated Hash Brown Potatoes contain 1.6 times more Copper, 5.3 times more Iron, 1.9 times more Magnesium, 5.8 times more Manganese, 5.8 times more Phosphorus, 2.5 times more Potassium, 5.8 times more Selenium, more Sodium and 4.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Refrigerated Hash Brown Potatoes contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 7 ounces of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 10 times more Sugars and 1.3 times more Fiber than Refrigerated Hash Brown Potatoes.
• While 7 oz of Unprepared Refrigerated Hash Brown Potatoes contain 1.8 times more Energy, 1.7 times more Carbohydrate and 2.5 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein