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

Weight per 100 calories

• Frozen Crosscut French Fried Sweet Potatoes: 47.8g
• Pan-fried Refrigerated Hash Brown Potatoes: 41.3g

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

Discover which food has more nutrients per 100 calories - Frozen Crosscut French Fried Sweet Potatoes or Pan-fried Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Frozen Crosscut French Fried Sweet Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.48% 5.3g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	11% 14g	130g per day for Men 19-50 years
Sugars	4.26% 3.1g	0.66% 0.48g	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	0.26% 0.19g	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	% 0.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.3% 1.63g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Crosscut French Fried Sweet Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.25% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.5% 0.15mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.23% 2mg	1.24% 1.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.75% 8.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crosscut French Fried Sweet Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	1.87% 18.7mg	0.41% 4.13mg	1000mg per day for Men 19-50 years
Copper	NA	4.9% 0.044mg	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	2.63% 0.21mg	3.82% 0.31mg	8mg per day for Men 19-50 years
Magnesium	NA	3.15% 13.2mg	420mg per day for Men 19-50 years
Manganese	NA	4.04% 0.093mg	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	NA	7.2% 50.4mg	700mg per day for Men 19-50 years
Potassium	3.43% 117mg	8.56% 291mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.83% 102mg	2.12% 32mg	1500mg per day for Men 19-50 years
Zinc	NA	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.56% 21g	3700g per day for Men 19-50 years

Frozen Crosscut French Fried Sweet Potatoes VS Pan-fried Refrigerated Hash Brown Potatoes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Crosscut French Fried Sweet Potatoes or Pan-fried Refrigerated Hash Brown Potatoes?

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

• 100 calories of Frozen Crosscut French Fried Sweet Potatoes have 1.8 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• 100 calories of Pan-fried Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin C

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

• 100 calories of Frozen Crosscut French Fried Sweet Potatoes have 3.2 times more Sodium than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.5 times more Iron and 2.5 times more Potassium than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen Crosscut French Fried Sweet Potatoes, Unprepared as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Crosscut French Fried Sweet Potatoes have 1.2 times more Fat and 6.4 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.6 times more Protein than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen Crosscut French Fried Sweet Potatoes and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Frozen Crosscut French Fried Sweet Potatoes provide inadequate amounts of Protein