Comparing Nutrients in 300 calories Pan Fried Frozen Hash Brown Potatoes VS Frozen Shoestring French Fried Potatoes with Salt

Weight per 300 calories

• Pan Fried Frozen Hash Brown Potatoes: 137g
• Frozen Shoestring French Fried Potatoes with Salt: 184g

Pan Fried Frozen Hash Brown Potatoes have 1.3 times more energy per 100g than Frozen Shoestring French Fried Potatoes with Salt. It has above average energy density when compared to other foods. Frozen Shoestring French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 300 calories - Pan Fried Frozen Hash Brown Potatoes or Frozen Shoestring French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	7.9% 2.52g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	36.2% 47g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	0.51% 0.37g	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	% 0.22g	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	11% 4.23g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	7.1% 3.98g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Frozen Shoestring French Fried Potatoes with Salt	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.48% 0.045mg	4.8% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	24% 0.31mg	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	16.6% 66.3μg	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	25% 22.6mg	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	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 24.8μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.33% 23.3mg	2.02% 20.2mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	22.5% 0.2mg	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	9.25% 0.74mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	9.13% 38.4mg	9.2% 38.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	12.4% 0.29mg	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	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	20% 679mg	20.5% 698mg	3400mg per day for Men 19-50 years
Selenium	1.25% 0.68μg	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	1.37% 20.5mg	39.6% 594mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	6.02% 0.66mg	11mg per day for Men 19-50 years
Water	2.07% 76.6g	3.2% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pan Fried Frozen Hash Brown Potatoes vs Frozen Shoestring French Fried Potatoes with Salt:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 13.6 times more Vitamin E and 5.2 times more Vitamin K than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 1.4 times more Vitamin B2, 3 times more Vitamin B9 and 2.5 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pan Fried Frozen Hash Brown Potatoes vs Frozen Shoestring French Fried Potatoes with Salt:

• Frozen Shoestring French Fried Potatoes with Salt contain 1.3 times more Copper, 1.8 times more Iron, 1.5 times more Phosphorus, 28.9 times more Sodium, 1.3 times more Zinc and 1.5 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Magnesium, Manganese and Potassium per 300 kcal.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Calcium and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.4 times more Fat, 16.6 times more Omega 3 and 6 times more Omega 6 than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 2 times more Saturated Fat than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.