Comparing Nutrients in 14 ounces Frozen Sweet Potato Puffs VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Frozen Sweet Potato Puffs	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	22% 639kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14.2g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	NA	195% 3.12g	1.6g per day for Men 19-50 years
Omega 6	NA	48% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	104% 135g	130g per day for Men 19-50 years
Sugars	42% 30.4g	6.35% 4.6g	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	2.46% 1.8g	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	% 2.42g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	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	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	79.2% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	111% 1.44mg	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	9.7% 8.73mg	12% 10.7mg	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	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	22.6% 226mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	NA	47% 0.42mg	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	20% 1.6mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	NA	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	39% 0.89mg	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	69% 484mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	82% 2794mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	66% 992mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	NA	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	6.76% 250g	5.42% 201g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Sweet Potato Puffs VS Pan-fried Refrigerated Hash Brown Potatoes per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Sweet Potato Puffs vs Pan-fried Refrigerated Hash Brown Potatoes:

• Both Frozen Sweet Potato Puffs, Unprepared and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of vitamins per 14 oz
• Both Frozen Sweet Potato Puffs and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin C per 14 ounces.

Comparing minerals per 14 ounces for Frozen Sweet Potato Puffs vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Frozen Sweet Potato Puffs have 5.7 times more Calcium and 3.2 times more Sodium than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.9 times more Iron and 2.8 times more Potassium than Frozen Sweet Potato Puffs, Unprepared.
• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Sweet Potato Puffs have 6.6 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.5 times more Energy, 2.9 times more Fat, 2.6 times more Saturated Fat, 1.9 times more Fiber and 2.4 times more Protein than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Carbohydrate per 14 ounces.