Comparing Nutrients in 1 kilogram Refrigerated Hash Brown Potatoes VS Frozen Crosscut French Fried Sweet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Energy	29% 840kcal	72% 2090kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	114% 111g	97g per day for Men 19-50 years
Saturated Fat	NA	29% 9.3g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	196% 255g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	89% 64.6g	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	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	89.5% 34g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	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	NA	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	54.4% 49mg	46.7% 42mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Calcium	6% 60mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	NA	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	NA	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	100% 700mg	NA	700mg per day for Men 19-50 years
Potassium	125% 4250mg	71.8% 2440mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	NA	55μg per day for Men 19-50 years
Sodium	28% 420mg	143% 2140mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	NA	11mg per day for Men 19-50 years
Water	21% 778g	16.4% 606g	3700g per day for Men 19-50 years

Nutrient Comparison: Refrigerated Hash Brown Potatoes VS Frozen Crosscut French Fried Sweet Potatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Refrigerated Hash Brown Potatoes vs Frozen Crosscut French Fried Sweet Potatoes:

• Both Unprepared Refrigerated Hash Brown Potatoes and Frozen Crosscut French Fried Sweet Potatoes, Unprepared have similar amounts of vitamins per 1 kg
• Both Refrigerated Hash Brown Potatoes and Frozen Crosscut French Fried Sweet Potatoes provide similar amounts of Vitamin C per one kilogram.

Comparing minerals per 1 kilogram for Refrigerated Hash Brown Potatoes vs Frozen Crosscut French Fried Sweet Potatoes:

• 1 kilogram of Refrigerated Hash Brown Potatoes has 1.7 times more Potassium and 1.3 times more Water than Frozen Crosscut French Fried Sweet Potatoes.
• While 1 kg of Frozen Crosscut French Fried Sweet Potatoes, Unprepared contains 6.5 times more Calcium and 5.1 times more Sodium than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Frozen Crosscut French Fried Sweet Potatoes contain similar levels of Iron per one kilogram.
• 1 kilogram of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Crosscut French Fried Sweet Potatoes, Unprepared contains 2.5 times more Energy, 138.8 times more Fat, 1.3 times more Carbohydrate, 7.1 times more Sugars and 1.9 times more Fiber than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Frozen Crosscut French Fried Sweet Potatoes offer comparable quantities of Protein per one kilogram.