Comparing Nutrients in 100 calories Pan-fried Refrigerated Hash Brown Potatoes VS Frozen French Fried Sweet Potatoes with Salt

Weight per 100 calories

• Pan-fried Refrigerated Hash Brown Potatoes: 41.3g
• Frozen French Fried Sweet Potatoes with Salt: 55g

Pan-fried Refrigerated Hash Brown Potatoes have 1.3 times more energy per 100g than Frozen French Fried Sweet Potatoes with Salt. It has above average energy density when compared to other foods. Frozen French Fried Sweet Potatoes with Salt having above average energy density.

Which food has more nutrients per 100 calories - Pan-fried Refrigerated Hash Brown Potatoes or Frozen French Fried Sweet Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	8.16% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	15% 19.5g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	9.78% 7.1g	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	0.26% 0.19g	0.43% 0.31g	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	% 0.25g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.97g	g per day for Men 19-50 years
Fiber	3.9% 1.5g	8.24% 3.13g	38g per day for Men 19-50 years
Protein	2.4% 1.34g	2.1% 1.2g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	26.5% 238μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.93% 0.011mg	4.2% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	3.9% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	7.5% 0.097mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.73% 0.82μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	4.4% 17.6μg	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	1.24% 1.1mg	4.58% 4.12mg	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	4.63% 0.69mg	5.46% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.75% 8.1μg	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.41% 4.13mg	2.86% 28.6mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	11% 0.097mg	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	3.82% 0.31mg	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	3.15% 13.2mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	4.04% 0.093mg	11.5% 0.26mg	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	7.2% 50.4mg	4.63% 32.4mg	700mg per day for Men 19-50 years
Potassium	8.56% 291mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	NA	0.4% 0.22μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	5.35% 80.2mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.77% 28.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pan-fried Refrigerated Hash Brown Potatoes vs Frozen French Fried Sweet Potatoes with Salt:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 3.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.2 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 4.5 times more Vitamin B1, 2.4 times more Vitamin B2 and 3.7 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 Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin E per 100 kcal.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pan-fried Refrigerated Hash Brown Potatoes vs Frozen French Fried Sweet Potatoes with Salt:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.6 times more Phosphorus, 1.3 times more Potassium and 1.2 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 6.9 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 2.8 times more Manganese and 2.5 times more Sodium than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.8 times more Omega 3 than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 1.9 times more Saturated Fat, 1.6 times more Omega 6, 1.4 times more Carbohydrate, 14.8 times more Sugars and 2.1 times more Fiber than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Energy, Fat and Protein per 100 kcal.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.