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

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Hash Brown Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	28.3% 820kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	NA	1.6g per day for Men 19-50 years
Omega 6	12% 2g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	68.4% 26g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Hash Brown Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	91% 82mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	NA	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	84% 2850mg	132% 4500mg	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	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	NA	11mg per day for Men 19-50 years
Water	21.3% 789g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Hash Brown Potatoes VS Frozen Roasted 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 Roasted 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 Roasted Potatoes with Salt:

• 1 kilogram of Frozen Hash Brown Potatoes has 4.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 1 kilogram of Frozen Hash Brown Potatoes has 2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.6 times more Potassium and 13.5 times more Sodium than Unprepared Frozen Hash Brown Potatoes.
• Both Unprepared Frozen Hash Brown Potatoes as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Roasted Potatoes with Salt contains 1.5 times more Energy, 1.5 times more Carbohydrate and 1.9 times more Fiber than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one kilogram.