Comparing Nutrients in 1 pound Refrigerated Hash Brown Potatoes VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	13% 381kcal	38% 1098kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	48% 46.7g	97g per day for Men 19-50 years
Saturated Fat	NA	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	NA	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	NA	55% 9.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	119% 154g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	7.26% 5.26g	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	2.25% 1.63g	2.8% 2.04g	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	% 2.45g	% 2.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	43% 16.3g	38g per day for Men 19-50 years
Protein	14% 7.94g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown 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	10.2% 0.12mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	127% 1.65mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.7% 22.2mg	13.6% 12.2mg	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	2.1% 0.32mg	51% 7.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	54% 0.49mg	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	27.2% 2.18mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	44.4% 1.02mg	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	45.4% 318mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	56.7% 1928mg	94% 3193mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.54% 353g	6.2% 229g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Refrigerated Hash Brown Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• Unprepared Refrigerated Hash Brown Potatoes have 1.8 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 24 times more Vitamin E and 49 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Vitamin B1 per 1 lb.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Refrigerated Hash Brown Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• Unprepared Refrigerated Hash Brown Potatoes have 1.5 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.7 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 1.8 times more Sodium and 1.7 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.

Comparison of macro-nutrients per 1 pound:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.9 times more Energy, 128.8 times more Fat, 1.8 times more Carbohydrate, 1.3 times more Sugars, 2 times more Fiber and 1.9 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.