Comparing Nutrients in 7 ounces Pan-fried Refrigerated Hash Brown Potatoes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	16.6% 480kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	0.51% 0.087g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	3.18% 2.3g	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	1.23% 0.89g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Oranges with Peel	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.34mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	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	22.2% 3.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	2% 20mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	12.6% 0.11mg	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	18.4% 1.47mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	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	34.6% 242mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	41% 1397mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.7% 100g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pan-fried Refrigerated Hash Brown Potatoes vs Oranges with Peel :

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 6.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.9 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 3.7 times more Vitamin B1 and 26.3 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Raw Oranges with Peel have similar amounts of Vitamin B2 per 7 oz.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Pan-fried Refrigerated Hash Brown Potatoes vs Oranges with Peel :

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.9 times more Copper, 2.3 times more Magnesium, 5.5 times more Phosphorus, 3.6 times more Potassium, 38.5 times more Sodium and 5.7 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 7 times more Calcium and 1.6 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Raw Oranges with Peel have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 3.8 times more Energy, 34.3 times more Fat, 23 times more Saturated Fat, 49.2 times more Omega 3, 46.9 times more Omega 6, 2.2 times more Carbohydrate and 2.5 times more Protein than Raw Oranges with Peel .
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Raw Oranges with Peel have similar amounts of Fiber per 7 oz.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.