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

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	29% 840kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	NA	39% 12.5g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	184% 240g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	2.9% 2.1g	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	4.97% 3.6g	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	% 5.4g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.4g	g per day for Men 19-50 years
Fiber	47.4% 18g	52.6% 20g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	151% 1.96mg	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	NA	77.5% 310μg	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	54.4% 49mg	85.6% 77mg	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	4.67% 0.7mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	85.6% 0.77mg	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	60% 4.8mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	68.3% 1.57mg	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	100% 700mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	21% 778g	18% 671g	3700g per day for Men 19-50 years

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

• Unprepared Refrigerated Hash Brown Potatoes have 1.2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin C and 5.3 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Unprepared Refrigerated Hash Brown Potatoes have 5.8 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Calcium, 1.3 times more Iron and 8.3 times more Sodium than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unprepared Refrigerated Hash Brown Potatoes have 4.3 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Energy, 62.4 times more Fat, 1.3 times more Carbohydrate and 1.3 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber per 1 kg.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.