Comparing Nutrients in 1 kilogram Frozen Potato Puffs VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Frozen Potato Puffs	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	61.4% 1780kcal	75.5% 2190kcal	2900kcal per day for Men 19-50 years
Fat	89.8% 87g	119% 116g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	29% 9.34g	32g per day for Men 19-50 years
Omega 3	145% 2.32g	278% 4.45g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	219% 285g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	3.72% 2.7g	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	% 1.6g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	60.5% 23g	84.2% 32g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.84mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.83mg	115% 5.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	182% 2.36mg	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	42.5% 170μg	40% 160μg	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	76.7% 69mg	74.4% 67mg	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	7.33% 1.1mg	146% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	13% 130mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	128% 1.15mg	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	58.8% 4.7mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	80% 1.84mg	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	91% 640mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	72.6% 2470mg	146% 4960mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	285% 4280mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	17% 628g	15% 560g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potato Puffs VS Pan Fried Frozen Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Potato Puffs versus 1 kg of Pan Fried Frozen Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Potato Puffs vs Pan Fried Frozen Hash Brown Potatoes:

• 1 kilogram of Frozen Potato Puffs has 1.4 times more Vitamin B1 and 1.8 times more Vitamin B2 than Pan Fried Frozen Hash Brown Potatoes.
• While 1 kg of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contains 1.3 times more Vitamin B3, 19.9 times more Vitamin E and 7.2 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs and Pan Fried Frozen Hash Brown Potatoes provide similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Frozen Potato Puffs have insufficient amounts of Vitamin E
• Both Frozen Potato Puffs, Unprepared as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Potato Puffs vs Pan Fried Frozen Hash Brown Potatoes:

• 1 kilogram of Frozen Potato Puffs has 28.5 times more Sodium than Pan Fried Frozen Hash Brown Potatoes.
• While 1 kg of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contains 1.5 times more Copper, 1.8 times more Magnesium, 1.7 times more Manganese, 2 times more Potassium and 1.5 times more Zinc than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs and Pan Fried Frozen Hash Brown Potatoes contain similar levels of Iron and Phosphorus per one kilogram.
• Both Frozen Potato Puffs, Unprepared as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Potato Puffs has 1.5 times more Saturated Fat and 1.3 times more Omega 6 than Pan Fried Frozen Hash Brown Potatoes.
• While 1 kg of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contains 1.3 times more Fat, 1.9 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs and Pan Fried Frozen Hash Brown Potatoes offer comparable quantities of Energy and Carbohydrate per one kilogram.