Comparing Nutrients in 14 ounces Pan-fried Refrigerated Hash Brown Potatoes VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	33% 960kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	48% 8.2g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	84% 109g	130g per day for Men 19-50 years
Sugars	6.35% 4.6g	1.6% 1.15g	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	2.46% 1.8g	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	% 2.42g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.67g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	23% 13g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.2% 12.7mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	52.5% 0.68mg	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	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	52% 47mg	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	44.5% 6.67mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	64% 0.58mg	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	36.7% 2.94mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	37.8% 0.87mg	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	69% 484mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	82% 2794mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	5.42% 201g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Pan-fried Refrigerated Hash Brown Potatoes versus 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 16.8 times more Vitamin E and 8.5 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.5 times more Vitamin B1 and 4.4 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 1.3 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Copper and 5.1 times more Sodium than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron, Magnesium and Manganese per 14 ounces.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 1.5 times more Energy, 2 times more Fat, 43.7 times more Omega 3, 7.3 times more Omega 6, 1.2 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Saturated Fat than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6