Comparing Nutrients in 300 calories Pan-fried Refrigerated Hash Brown Potatoes VS Frozen French Fried Sweet Potatoes with Salt

Weight per 300 calories

• Pan-fried Refrigerated Hash Brown Potatoes: 124g
• Frozen French Fried Sweet Potatoes with Salt: 165g

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

Which food has more nutrients per 300 calories - Pan-fried Refrigerated Hash Brown Potatoes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	45% 58.6g	130g per day for Men 19-50 years
Sugars	2% 1.44g	29.3% 21.3g	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	0.77% 0.56g	1.3% 0.94g	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	% 0.76g	% 1.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.9g	g per day for Men 19-50 years
Fiber	11.7% 4.46g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	7.17% 4g	6.36% 3.56g	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	79.5% 715μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.033mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.96mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.2% 2.46μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	13% 52.7μg	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	3.7% 3.35mg	13.7% 12.4mg	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	14% 2.1mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.2% 24.3μg	6.3% 7.6μg	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	1.24% 12.4mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	32.4% 0.29mg	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	11.5% 0.92mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	34.5% 0.79mg	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	21.6% 151mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	20% 674mg	3400mg per day for Men 19-50 years
Selenium	NA	1.2% 0.66μg	55μg per day for Men 19-50 years
Sodium	6.36% 95mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	5.7% 0.63mg	11mg per day for Men 19-50 years
Water	1.7% 62.7g	2.3% 85.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories 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 3.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.2 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 4.5 times more Vitamin B1, 2.4 times more Vitamin B2 and 3.7 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 300 kcal.
• 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 300 kcal.

Comparing minerals per 300 calories 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 1.6 times more Phosphorus, 1.3 times more Potassium and 1.2 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 6.9 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 2.8 times more Manganese and 2.5 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 Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.8 times more Omega 3 than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 1.9 times more Saturated Fat, 1.6 times more Omega 6, 1.4 times more Carbohydrate, 14.8 times more Sugars and 2.1 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 Energy, Fat and Protein per 300 kcal.
• 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 300 kcal.