Comparing Nutrients in 100 grams 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	1.7% 49kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	13.6% 17.7g	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	6.58% 2.5g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	3.68% 2.06g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	1.08% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6.46% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	6.7% 0.087mg	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	9.75% 39μg	1% 4μg	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	54% 48.5mg	9.1% 8.2mg	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	4% 40mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 43.7μg	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	1.13% 0.09mg	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	6.35% 0.15mg	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	2.43% 17mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	8.4% 285mg	3400mg per day for Men 19-50 years
Selenium	NA	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.13% 79g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Frozen Hash Brown Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Valencia Oranges versus 100 g of Frozen Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Valencia Oranges vs Frozen Hash Brown Potatoes:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin B3
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Frozen Hash Brown Potatoes:

• 100 grams of Valencia Oranges have 4 times more Calcium than Frozen Hash Brown Potatoes.
• While 100 g 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 100 grams.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Valencia Oranges have 1.8 times more Fiber than Frozen Hash Brown Potatoes.
• While 100 g 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.
• 100 grams 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 100 grams.