Comparing Nutrients in 14 ounces Pan Fried Frozen Hash Brown Potatoes VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	30% 869kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	15.7% 5.03g	32g per day for Men 19-50 years
Omega 3	110% 1.77g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	7.5% 1.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	97% 126g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	1.7% 1.23g	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	% 1.03g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.83g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.2mg	56.6% 9.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.6% 2.28mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.94mg	58.6% 0.76mg	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	16% 63.5μg	32.7% 131μg	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	29.5% 26.6mg	62.6% 56.4mg	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	58% 8.7mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	50.3% 0.45mg	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	26.8% 2.14mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	32.3% 0.74mg	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	44.8% 314mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	58% 1969mg	59% 2004mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	6% 222g	6.07% 225g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.2 times more Vitamin B6, 13.7 times more Vitamin E and 6.7 times more Vitamin K than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 2.1 times more Vitamin B9 and 2.1 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.4 times more Calcium than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.5 times more Iron, 1.4 times more Phosphorus and 26.7 times more Sodium than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Copper, Magnesium, Manganese, Potassium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.7 times more Fat, 18.5 times more Omega 3 and 7.2 times more Omega 6 than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.4 times more Saturated Fat than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.