Comparing Nutrients in 500 calories Frozen Hash Brown PotatoesVS Oranges

Weight per 500 calories

Frozen Hash Brown Potatoes

610g

Oranges

1064g

Frozen Hash Brown Potatoes have 1.7 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Frozen Hash Brown Potatoes or Oranges?

Macros Ratio

Protein Fat Carbs

Frozen Hash Brown Potatoes

10%

83%

Oranges

91%

500 kcal ▼

Macro Nutrients

Frozen Hash Brown Potatoesvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.9%3.8g

Fat

1.3%1.28g

3.8 gvs1.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.1%0.99g

Saturated Fat

0.5%0.16g

0.99 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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24.4%0.39g

Omega 3

4.65%0.074g

0.39 gvs0.074 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.2%1.23g

Omega 6

1.13%0.19g

1.23 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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83%108g

Carbohydrate

96%125g

108 gvs125 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

137%99g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs99 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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22.5%8.54g

Fiber

67%25.5g

8.54 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22.4%12.6g

Protein

18%10g

12.6 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Hash Brown Potatoesvs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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49.3%0.59mg

Vitamin B1

77%0.93mg

Thiamine

0.59 mgvs0.93 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.57%0.085mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.085 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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63.4%10mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

10 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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39.4%1.97mg

Vitamin B5

53%2.66mg

Pantothenic acid

1.97 mgvs2.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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41%0.53mg

Vitamin B6

49%0.64mg

Pyridoxine

0.53 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.1%24.4μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

24.4 μgvs319 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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55.6%50mg

Vitamin C

629%566mg

Ascorbic acid

50 mgvs566 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

NA mgvs1.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Hash Brown Potatoesvs Oranges

6.1%61mg

Calcium

42.6%426mg

61 mgvs426 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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67%0.6mg

Copper

53%0.48mg

0.6 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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6.66%266μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

266 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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74.7%5.98mg

Iron

13.3%1.06mg

5.98 mgvs1.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%67mg

Magnesium

25.3%106mg

67 mgvs106 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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38.7%0.89mg

Manganese

11.6%0.27mg

0.89 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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41%287mg

Phosphorus

21.3%149mg

287 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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51%1738mg

Potassium

56.6%1926mg

1738 mgvs1926 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.33%1.83μg

Selenium

9.67%5.3μg

1.83 μgvs5.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.94%134mg

Sodium

0%0mg

134 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.6%1.3mg

Zinc

6.77%0.74mg

1.3 mgvs0.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13%481g

Water

25%923g

481 gvs923 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Frozen Hash Brown Potatoes vs Oranges:

Unprepared Frozen Hash Brown Potatoes have 3.4 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.6 times more Vitamin B1, 5 times more Vitamin B2, 1.4 times more Vitamin B5, 13.1 times more Vitamin B9 and 11.3 times more Vitamin C than Unprepared Frozen Hash Brown Potatoes.
Both Unprepared Frozen Hash Brown Potatoes and Raw Oranges have similar amounts of Vitamin B6 per 500 kcal.
Both Unprepared Frozen Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Hash Brown Potatoes vs Oranges:

Unprepared Frozen Hash Brown Potatoes have 1.3 times more Copper, 5.6 times more Iron, 3.3 times more Manganese, 1.9 times more Phosphorus, more Sodium and 1.7 times more Zinc than Raw Oranges.
While Raw Oranges contain 7 times more Calcium, 1.6 times more Magnesium, 2.9 times more Selenium and 1.9 times more Water than Unprepared Frozen Hash Brown Potatoes.
Both Unprepared Frozen Hash Brown Potatoes and Raw Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Unprepared Frozen Hash Brown Potatoes have 5.2 times more Omega 3, 6.4 times more Omega 6 and 1.3 times more Protein than Raw Oranges.
While Raw Oranges contain 3 times more Fiber than Unprepared Frozen Hash Brown Potatoes.
Both Unprepared Frozen Hash Brown Potatoes and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Unprepared Frozen Hash Brown Potatoes as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Hash Brown PotatoesVS Pan Fried Frozen Hash Brown PotatoesOrangesVS Pan Fried Frozen Hash Brown PotatoesFrozen Hash Brown PotatoesVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Frozen Hash Brown PotatoesVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Hash Brown Potatoes or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: