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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Frozen Crosscut French Fried Sweet Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	72% 2090kcal	83.4% 2420kcal	2900kcal per day for Men 19-50 years
Fat	114% 111g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	NA	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	NA	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	261% 340g	130g per day for Men 19-50 years
Sugars	89% 64.6g	16% 11.6g	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	NA	6.2% 4.5g	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	% 6.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	95% 36g	38g per day for Men 19-50 years
Protein	30.4% 17g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crosscut French Fried Sweet Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	279% 3.63mg	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.7% 42mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crosscut French Fried Sweet Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	39% 390mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	NA	119% 1.07mg	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	55% 4.4mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	NA	76% 320mg	420mg per day for Men 19-50 years
Manganese	NA	98% 2.25mg	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	NA	174% 1220mg	700mg per day for Men 19-50 years
Potassium	71.8% 2440mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	143% 2140mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	NA	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	16.4% 606g	13.7% 506g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Crosscut French Fried Sweet Potatoes has 1.6 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.

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

• 1 kilogram of Frozen Crosscut French Fried Sweet Potatoes has 3.9 times more Calcium and 2.8 times more Sodium than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 1.7 times more Iron and 2.9 times more Potassium than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Crosscut French Fried Sweet Potatoes has 5.6 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 1.3 times more Carbohydrate and 1.9 times more Protein than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen Crosscut French Fried Sweet Potatoes and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Energy, Fat, Saturated Fat and Fiber per one kilogram.