Comparing Nutrients in 14 ounces Pan-fried Refrigerated Hash Brown Potatoes VS 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	33% 960kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	48% 8.2g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	109% 141g	130g per day for Men 19-50 years
Sugars	6.35% 4.6g	70.6% 51g	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	3.12% 2.26g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 21.5g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	23% 13g	15.3% 8.57g	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	191% 1723μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.2% 12.7mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	36.5% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.7% 5.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	31.8% 127μg	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	12% 10.7mg	33% 29.8mg	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	39.4% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	15.2% 18.3μg	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	3.97% 39.7mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	78% 0.7mg	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	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	83% 1.9mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	82% 2794mg	47.7% 1623mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	38.6% 579mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	5.42% 201g	5.57% 206g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces 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 4.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.3 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 3.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.8 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 14 oz.
• 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 14 oz.

Comparing minerals per 14 ounces 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 1.2 times more Magnesium, 2.1 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 5.2 times more Calcium, 1.7 times more Copper, 2.1 times more Manganese and 1.9 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 Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.3 times more Energy, 2.4 times more Omega 3 and 1.5 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 1.4 times more Saturated Fat, 11.1 times more Sugars and 1.6 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 Fat, Omega 6 and Carbohydrate per 14 oz.
• 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 14 oz.