Comparing Nutrients in 1 kilogram Pan Fried Frozen Hash Brown Potatoes VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	75.5% 2190kcal	67% 1940kcal	2900kcal per day for Men 19-50 years
Fat	119% 116g	69.7% 67.6g	97g per day for Men 19-50 years
Saturated Fat	29% 9.34g	39.6% 12.7g	32g per day for Men 19-50 years
Omega 3	278% 4.45g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	244% 317g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	4.28% 3.1g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.1g	g per day for Men 19-50 years
Fiber	84.2% 32g	73.7% 28g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.74mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.36mg	148% 1.92mg	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	82.5% 330μg	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	158% 142mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17% 170mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	127% 1.14mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	81.3% 1.87mg	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	113% 790mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	146% 4960mg	149% 5050mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	267% 4000mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	15% 560g	15.3% 566g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.2 times more Vitamin B6, 13.7 times more Vitamin E and 6.7 times more Vitamin K than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 2.1 times more Vitamin B9 and 2.1 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.4 times more Calcium than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.5 times more Iron, 1.4 times more Phosphorus and 26.7 times more Sodium than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Copper, Magnesium, Manganese, Potassium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.7 times more Fat, 18.5 times more Omega 3 and 7.2 times more Omega 6 than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.4 times more Saturated Fat than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.