Comparing Nutrients in 100 grams Refrigerated Hash Brown Potatoes VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Oranges	7%	2%	91%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Energy	2.9% 84kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	NA	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	NA	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	NA	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	13% 9.35g	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	0.5% 0.36g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	3.13% 1.75g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	4.6% 0.06mg	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	7.5% 30μg	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	5.44% 4.9mg	59% 53.2mg	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	0.47% 0.07mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Oranges	Recommended Dietary Allowance
Calcium	0.6% 6mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	6.9% 0.062mg	5% 0.045mg	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	6% 0.48mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	1.1% 0.025mg	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	10% 70mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	2.8% 42mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.34% 86.8g	3700g per day for Men 19-50 years

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

• Unprepared Refrigerated Hash Brown Potatoes have 6.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 4.3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 3.2 times more Vitamin B1, 1.8 times more Vitamin B2, 10.9 times more Vitamin C and 2.6 times more Vitamin E than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

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

• Unprepared Refrigerated Hash Brown Potatoes have 1.4 times more Copper, 4.8 times more Iron, 1.9 times more Magnesium, 5.6 times more Manganese, 5 times more Phosphorus, 2.3 times more Potassium, 5.8 times more Selenium, more Sodium and 5.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 6.7 times more Calcium than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Raw Oranges have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Unprepared Refrigerated Hash Brown Potatoes have 1.8 times more Energy, 1.6 times more Carbohydrate and 1.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 10.3 times more Sugars and 1.3 times more Fiber than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.