Comparing Nutrients in 14 ounces Frozen Hash Brown Potatoes VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Frozen Hash Brown Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	11.2% 325kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	20.6% 6.58g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	83.3% 108g	130g per day for Men 19-50 years
Sugars	NA	1.48% 1.07g	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% 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	NA	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	21% 7.94g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	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	32% 0.38mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	37% 0.48mg	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	3.97% 16μg	23% 91μg	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	36% 32.5mg	17.6% 16mg	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	NA	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	4.34% 173μg	0.63% 25μg	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	48.6% 3.9mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	22% 0.5mg	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	26.6% 187mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	5.82% 87.3mg	123% 1838mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.46% 313g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Hash Brown Potatoes VS Oven-heated Frozen Potato Puffs per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Hash Brown Potatoes versus 14 oz of Oven-heated Frozen Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Hash Brown Potatoes vs Oven-heated Frozen Potato Puffs:

• 14 ounces of Frozen Hash Brown Potatoes have 1.4 times more Vitamin B1 and 2.1 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• While 14 oz of Oven-heated Frozen Potato Puffs contain 2.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 5.8 times more Vitamin B9 than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Unprepared Frozen Hash Brown Potatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Hash Brown Potatoes vs Oven-heated Frozen Potato Puffs:

• 14 ounces of Frozen Hash Brown Potatoes have 1.3 times more Copper, 1.7 times more Iron and 1.3 times more Water than Oven-heated Frozen Potato Puffs.
• While 14 oz of Oven-heated Frozen Potato Puffs contain 1.5 times more Magnesium, 1.8 times more Phosphorus, 21 times more Sodium and 1.4 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Oven-heated Frozen Potato Puffs contain similar levels of Manganese and Potassium per 14 ounces.
• 14 ounces of Frozen Hash Brown Potatoes lack sufficient amounts of Zinc
• Both Unprepared Frozen Hash Brown Potatoes as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium, Fluoride and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oven-heated Frozen Potato Puffs contain 2.3 times more Energy, 14.6 times more Fat, 10.2 times more Saturated Fat, 3.2 times more Omega 3, 10.7 times more Omega 6, 1.5 times more Carbohydrate and 1.4 times more Fiber than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Oven-heated Frozen Potato Puffs offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Frozen Hash Brown Potatoes provide inadequate amounts of Omega 6