Comparing Nutrients in 1 kilogram Frozen Hash Brown Potatoes VS Frozen French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Frozen French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Frozen Hash Brown Potatoes	Frozen French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	28.3% 820kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	31.4% 10g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	15.5% 2.64g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	191% 248g	130g per day for Men 19-50 years
Sugars	NA	2.76% 2g	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	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	37% 14g	50% 19g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Hash Brown Potatoes	Frozen 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	81% 0.97mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	137% 1.78mg	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	10% 40μg	87.5% 350μg	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	91% 82mg	192% 173mg	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	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Frozen French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	11% 437μg	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	123% 9.8mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	68.7% 1.58mg	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	67% 470mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21.3% 789g	18% 666g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Hash Brown Potatoes VS Frozen French Fried Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Hash Brown Potatoes vs Frozen French Fried Potatoes with Salt:

• 1 kg of Unprepared Frozen French Fried Potatoes with Salt contains 3.4 times more Vitamin B2, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 8.8 times more Vitamin B9 and 2.1 times more Vitamin C than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Frozen French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Unprepared Frozen Hash Brown Potatoes as well as Unprepared Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Hash Brown Potatoes vs Frozen French Fried Potatoes with Salt:

• 1 kilogram of Frozen Hash Brown Potatoes has 1.6 times more Iron than Frozen French Fried Potatoes with Salt.
• While 1 kg of Unprepared Frozen French Fried Potatoes with Salt contains 1.9 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium, 15.1 times more Sodium and 1.7 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Frozen French Fried Potatoes with Salt contain similar levels of Copper and Manganese per one kilogram.
• 1 kilogram of Frozen Hash Brown Potatoes lack sufficient amounts of Zinc
• Both Unprepared Frozen Hash Brown Potatoes as well as Unprepared Frozen French Fried Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Hash Brown Potatoes has 3.4 times more Omega 3 than Frozen French Fried Potatoes with Salt.
• While 1 kg of Unprepared Frozen French Fried Potatoes with Salt contains 1.8 times more Energy, 7.5 times more Fat, 6.2 times more Saturated Fat, 1.4 times more Carbohydrate and 1.4 times more Fiber than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Frozen French Fried Potatoes with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Frozen French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Unprepared Frozen Hash Brown Potatoes as well as Unprepared Frozen French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.