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

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	29% 840kcal	62.8% 1820kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	92% 89.2g	97g per day for Men 19-50 years
Saturated Fat	NA	36% 11.6g	32g per day for Men 19-50 years
Omega 3	NA	203% 3.25g	1.6g per day for Men 19-50 years
Omega 6	NA	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	274% 356g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	178% 129g	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	7.86% 5.7g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 54g	g per day for Men 19-50 years
Fiber	47.4% 18g	150% 57g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	482% 4340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	80% 320μg	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	83.3% 75mg	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	197% 1.77mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	209% 4.8mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	120% 4090mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	97% 1460mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	21% 778g	14% 520g	3700g per day for Men 19-50 years

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

• Unprepared Refrigerated Hash Brown Potatoes have 2.5 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 3.4 times more Vitamin B1, 4.2 times more Vitamin B2, 1.5 times more Vitamin C, 21.3 times more Vitamin E and 11.5 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Unprepared Refrigerated Hash Brown Potatoes have 7.3 times more Selenium and 1.5 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 8.7 times more Calcium, 2.9 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 3.4 times more Manganese and 3.5 times more Sodium than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen French Fried Sweet Potatoes with Salt contain 2.2 times more Energy, 111.5 times more Fat, 1.9 times more Carbohydrate, 14.2 times more Sugars and 3.2 times more Fiber than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Protein per 1 kg.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.