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

Macros Ratio

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

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	28.5% 826kcal	38% 1098kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	48% 46.7g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.25g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	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	124% 161g	119% 154g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	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	3.57% 2.6g	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	% 3.67g	% 2.77g	g per day for Men 19-50 years
Sucrose	% 24.5g	% 0g	g per day for Men 19-50 years
Fiber	68% 26g	43% 16.3g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	23.6% 236mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	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	43.7% 3.5mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	38.2% 268mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	54.6% 1855mg	94% 3193mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	44% 662mg	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	6.37% 236g	6.2% 229g	3700g per day for Men 19-50 years

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

• Frozen French Fried Sweet Potatoes with Salt have 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.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 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.
• Both Frozen French Fried Sweet Potatoes with Salt and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Vitamin E per 1 lb.
• Both Frozen French Fried Sweet Potatoes with Salt 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 Frozen French Fried Sweet Potatoes with Salt vs Pan-fried Refrigerated Hash Brown Potatoes:

• Frozen French Fried Sweet Potatoes with Salt have 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.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.1 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Iron, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen French Fried Sweet Potatoes with Salt have 1.4 times more Saturated Fat, 1.2 times more Omega 6, 11.1 times more Sugars and 1.6 times more Fiber than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 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.
• Both Frozen French Fried Sweet Potatoes with Salt and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Fat and Carbohydrate per 1 lb.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.