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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Pan Fried Frozen Hash Brown Potatoes has 1.3 times more Vitamin B3, 1.2 times more Vitamin B6, 19.9 times more Vitamin E and 7.2 times more Vitamin K than Frozen Potato Puffs.
• While 1 kg of Frozen Potato Puffs, Unprepared contains 1.4 times more Vitamin B1 and 1.8 times more Vitamin B2 than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Frozen Potato Puffs provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Frozen Potato Puffs have insufficient amounts of Vitamin E
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pan Fried Frozen Hash Brown Potatoes has 1.5 times more Copper, 1.8 times more Magnesium, 1.7 times more Manganese, 1.2 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Frozen Potato Puffs.
• While 1 kg of Frozen Potato Puffs, Unprepared contains 28.5 times more Sodium than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Frozen Potato Puffs contain similar levels of Iron per one kilogram.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Frozen Potato Puffs, Unprepared lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pan Fried Frozen Hash Brown Potatoes has 1.2 times more Energy, 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.
• While 1 kg of Frozen Potato Puffs, Unprepared contains 1.5 times more Saturated Fat and 1.3 times more Omega 6 than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Frozen Potato Puffs offer comparable quantities of Carbohydrate per one kilogram.