Comparing Nutrients in 1 kilogram Fried O'brien Potatoes VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Fried O'brien Potatoes	4%	55%	41%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Fried O'brien Potatoes	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	70.3% 2040kcal	75.5% 2190kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	119% 116g	97g per day for Men 19-50 years
Saturated Fat	104% 33g	29% 9.34g	32g per day for Men 19-50 years
Omega 3	138% 2.2g	278% 4.45g	1.6g per day for Men 19-50 years
Omega 6	191% 32.5g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	219% 285g	130g per day for Men 19-50 years
Sugars	NA	3.72% 2.7g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	44.7% 17g	84.2% 32g	38g per day for Men 19-50 years
Protein	39.6% 22g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Fried O'brien Potatoes	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	115% 5.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	182% 2.36mg	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	30% 120μg	40% 160μg	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	116% 104mg	74.4% 67mg	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	146% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried O'brien Potatoes	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	20% 200mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	268% 2.4mg	128% 1.15mg	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	120% 9.6mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	80% 1.84mg	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	133% 930mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	139% 4730mg	146% 4960mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	16.7% 620g	15% 560g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried O'brien Potatoes VS Pan Fried Frozen Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Fried O'brien Potatoes versus 1 kg of Pan Fried Frozen Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fried O'brien Potatoes vs Pan Fried Frozen Hash Brown Potatoes:

• 1 kilogram of Fried O'brien Potatoes has 4.1 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin C than Pan Fried Frozen Hash Brown Potatoes.
• While 1 kg of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contains 2.6 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fried O'brien Potatoes vs Pan Fried Frozen Hash Brown Potatoes:

• 1 kilogram of Fried O'brien Potatoes has 2.1 times more Copper, 1.8 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 2.4 times more Selenium, 2.9 times more Sodium and 1.4 times more Zinc than Pan Fried Frozen Hash Brown Potatoes.
• Both Fried O'brien Potatoes and Pan Fried Frozen Hash Brown Potatoes contain similar levels of Phosphorus and Potassium per one kilogram.
• 1 kilogram of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fried O'brien Potatoes has 3.5 times more Saturated Fat and 1.4 times more Omega 6 than Pan Fried Frozen Hash Brown Potatoes.
• While 1 kg of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contains 2 times more Omega 3, 1.3 times more Carbohydrate and 1.9 times more Fiber than Prepared Frozen O'brien Potatoes.
• Both Fried O'brien Potatoes and Pan Fried Frozen Hash Brown Potatoes offer comparable quantities of Energy, Fat and Protein per one kilogram.