Comparing Nutrients in 300 calories Pan Fried Frozen Hash Brown Potatoes VS Oven-heated Frozen Potato Puffs

Weight per 300 calories

• Pan Fried Frozen Hash Brown Potatoes: 137g
• Oven-heated Frozen Potato Puffs: 156g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Pan Fried Frozen Hash Brown Potatoes or Oven-heated Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	33% 42.6g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	0.58% 0.42g	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	0% 0g	0% 0g	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	% 0.36g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.13g	g per day for Men 19-50 years
Fiber	11.5% 4.4g	8.22% 3.13g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	5.94% 3.33g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.3% 0.18mg	9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.48% 0.045mg	4.45% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	14.5% 0.19mg	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	5.48% 22μg	9% 36μg	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	10% 9.18mg	6.94% 6.25mg	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	20% 3mg	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 24.8μg	4.8% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	2.33% 23.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.84μg	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	9.25% 0.74mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.13% 38.4mg	6.32% 26.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	8.63% 0.2mg	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	15.5% 108mg	18.8% 131mg	700mg per day for Men 19-50 years
Potassium	20% 679mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	1.25% 0.68μg	1.14% 0.63μg	55μg per day for Men 19-50 years
Sodium	1.37% 20.5mg	48.2% 723mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	4.26% 0.47mg	11mg per day for Men 19-50 years
Water	2.07% 76.6g	2.5% 93g	3700g per day for Men 19-50 years

Pan Fried Frozen Hash Brown Potatoes VS Oven-heated Frozen Potato Puffs Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pan Fried Frozen Hash Brown Potatoes or Oven-heated Frozen Potato Puffs?

Lets compare vitamin content per 300 calories of Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Potato Puffs:

• 300 calories of Pan Fried Frozen Hash Brown Potatoes have 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 1.5 times more Vitamin C, 7.4 times more Vitamin E and 4.3 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While 300 kcal of Oven-heated Frozen Potato Puffs contain 1.6 times more Vitamin B9 than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 300 calories of Pan Fried Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B9
• 300 calories of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin E and Vitamin K
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Potato Puffs:

• 300 calories of Pan Fried Frozen Hash Brown Potatoes have 1.3 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese and 1.5 times more Potassium than Oven-heated Frozen Potato Puffs.
• While 300 kcal of Oven-heated Frozen Potato Puffs contain 35.2 times more Sodium than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Oven-heated Frozen Potato Puffs contain similar levels of Iron and Phosphorus per 300 calories.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pan Fried Frozen Hash Brown Potatoes have 1.9 times more Omega 3 and 1.4 times more Fiber than Oven-heated Frozen Potato Puffs.
• While 300 kcal of Oven-heated Frozen Potato Puffs contain 2 times more Saturated Fat than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Oven-heated Frozen Potato Puffs offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per 300 calories.
• 300 calories of Oven-heated Frozen Potato Puffs provide inadequate amounts of Protein