Comparing Nutrients in 100 calories Pan Fried Frozen Hash Brown Potatoes VS Oven-heated Frozen Potato Puffs

Weight per 100 calories

• Pan Fried Frozen Hash Brown Potatoes: 45.7g
• Oven-heated Frozen Potato Puffs: 52g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Pan Fried Frozen Hash Brown Potatoes or Oven-heated Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.23% 1.06g	6.57% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	11% 14.2g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	0.19% 0.14g	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% 0g	0% 0g	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	% 0.12g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.042g	g per day for Men 19-50 years
Fiber	3.85% 1.46g	2.74% 1.04g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.1% 0.061mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.16% 0.015mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.24% 0.26mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	4.85% 0.063mg	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	1.83% 7.3μg	3% 12μg	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	3.4% 3.06mg	2.3% 2.1mg	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	6.67% 1mg	0.9% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.26μg	1.6% 1.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	0.78% 7.76mg	0.73% 7.3mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.053mg	4.57% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.3μg	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	3.1% 0.25mg	3.78% 0.3mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	2.1% 8.85mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	2.88% 0.066mg	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	5.15% 36mg	6.25% 43.8mg	700mg per day for Men 19-50 years
Potassium	6.66% 226mg	4.4% 149mg	3400mg per day for Men 19-50 years
Selenium	0.42% 0.23μg	0.38% 0.21μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.85mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	1.58% 0.17mg	1.42% 0.16mg	11mg per day for Men 19-50 years
Water	0.69% 25.5g	0.84% 31g	3700g per day for Men 19-50 years

Pan Fried Frozen Hash Brown Potatoes VS Oven-heated Frozen Potato Puffs Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Pan Fried Frozen Hash Brown Potatoes or Oven-heated Frozen Potato Puffs?

Lets compare vitamin content per 100 calories of Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Potato Puffs:

• 100 calories of Pan Fried Frozen Hash Brown Potatoes have 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 1.5 times more Vitamin C, 7.4 times more Vitamin E and 4.3 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While 100 kcal of Oven-heated Frozen Potato Puffs contain 1.6 times more Vitamin B9 than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 100 calories of Pan Fried Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B9
• 100 calories of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin E and Vitamin K
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Potato Puffs:

• 100 calories of Pan Fried Frozen Hash Brown Potatoes have 1.3 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese and 1.5 times more Potassium than Oven-heated Frozen Potato Puffs.
• While 100 kcal of Oven-heated Frozen Potato Puffs contain 35.2 times more Sodium than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Oven-heated Frozen Potato Puffs contain similar levels of Iron and Phosphorus per 100 calories.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium, Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Pan Fried Frozen Hash Brown Potatoes have 1.9 times more Omega 3 and 1.4 times more Fiber than Oven-heated Frozen Potato Puffs.
• While 100 kcal of Oven-heated Frozen Potato Puffs contain 2 times more Saturated Fat than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Oven-heated Frozen Potato Puffs offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per 100 calories.
• 100 calories of Oven-heated Frozen Potato Puffs provide inadequate amounts of Protein