Comparing Nutrients in 7 ounces Pan-fried Refrigerated Hash Brown Potatoes VS Frozen Orange Juice Concentrate with Calcium

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	16.6% 480kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	51.7% 67g	130g per day for Men 19-50 years
Sugars	3.18% 2.3g	81.2% 59g	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	1.23% 0.89g	20.7% 15g	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	% 1.2g	% 13g	g per day for Men 19-50 years
Sucrose	% 0g	% 31g	g per day for Men 19-50 years
Fiber	19% 7.14g	5.22% 2g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	NA	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.34mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	39.7% 0.52mg	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	NA	38.2% 153μg	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	5.95% 5.36mg	319% 287mg	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	22.2% 3.33mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	2% 20mg	115% 1147mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39.3μg	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	18.4% 1.47mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	10% 0.23mg	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	34.6% 242mg	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	41% 1397mg	36.7% 1248mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Frozen Orange Juice Concentrate with Calcium per 7 oz

Compare the macro and micronutrient content in 7 oz of Pan-fried Refrigerated Hash Brown Potatoes versus 7 oz of Frozen Orange Juice Concentrate with Calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pan-fried Refrigerated Hash Brown Potatoes vs Frozen Orange Juice Concentrate with Calcium:

• 7 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 2.9 times more Vitamin B3, 1.4 times more Vitamin B6, 2.8 times more Vitamin E and 49 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 10.2 times more Vitamin B1, 3.5 times more Vitamin B2 and 53.6 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Frozen Orange Juice Concentrate with Calcium provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin K
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pan-fried Refrigerated Hash Brown Potatoes vs Frozen Orange Juice Concentrate with Calcium:

• 7 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 1.8 times more Copper, 2.2 times more Iron, 1.9 times more Manganese, 11 times more Sodium and 3.9 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 57.8 times more Calcium and 2.6 times more Phosphorus than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Frozen Orange Juice Concentrate with Calcium contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium
• 7 ounces of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 1.6 times more Energy, 41.2 times more Fat, 13.6 times more Saturated Fat, 46.3 times more Omega 3, 44.8 times more Omega 6, 3.6 times more Fiber and 1.4 times more Protein than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 25.6 times more Sugars and 16.8 times more Fructose than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Frozen Orange Juice Concentrate with Calcium offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 3 and Omega 6