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

Macros Ratio

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

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Energy	38% 1098kcal	32.7% 948kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	52% 50.3g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	NA	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	89% 116g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	40.4% 29.3g	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	2.8% 2.04g	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	% 2.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Pan-fried 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	10.2% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	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	13.6% 12.2mg	21% 19mg	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	51% 7.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	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	42% 3.36mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	NA	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	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	79% 553mg	NA	700mg per day for Men 19-50 years
Potassium	94% 3193mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	64.7% 971mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	NA	11mg per day for Men 19-50 years
Water	6.2% 229g	7.43% 275g	3700g per day for Men 19-50 years

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

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 1.6 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.7 times more Iron and 2.9 times more Potassium than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• While Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 3.9 times more Calcium and 2.8 times more Sodium than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Frozen Crosscut French Fried Sweet Potatoes, Unprepared have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.3 times more Carbohydrate and 1.9 times more Protein than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• While Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 5.6 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Frozen Crosscut French Fried Sweet Potatoes, Unprepared have similar amounts of Energy, Fat, Saturated Fat and Fiber per 1 lb.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Frozen Crosscut French Fried Sweet Potatoes, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.