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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	38% 1098kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	67.4% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	124% 161g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	80.7% 58.5g	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	3.57% 2.6g	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	% 3.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 24.5g	g per day for Men 19-50 years
Fiber	43% 16.3g	68% 26g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	219% 1969μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	36.3% 145μg	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	13.6% 12.2mg	37.8% 34mg	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	51% 7.62mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	89.2% 0.8mg	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	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	95% 2.2mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	94% 3193mg	54.6% 1855mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	6.2% 229g	6.37% 236g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 4.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.3 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 3.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.8 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin E per 1 lb.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.2 times more Magnesium, 2.1 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 5.2 times more Calcium, 1.7 times more Copper, 2.1 times more Manganese and 1.9 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 French Fried Sweet Potatoes with Salt have similar amounts of Iron and 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 Energy, 2.4 times more Omega 3 and 1.5 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 1.4 times more Saturated Fat, 11.1 times more Sugars and 1.6 times more Fiber than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Fat, Omega 6 and Carbohydrate per 1 lb.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.