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

Weight per 300 calories

• Refrigerated Hash Brown Potatoes: 357g
• Frozen French Fried Sweet Potatoes with Salt: 165g

Frozen French Fried Sweet Potatoes with Salt have 2.2 times more energy per unit of mass than Unprepared Refrigerated Hash Brown Potatoes, which is above average in comparison to other foods. Refrigerated Hash Brown Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	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	0.29% 0.29g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	NA	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	NA	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	NA	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	52.6% 68.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	4.5% 3.25g	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	1.77% 1.3g	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	% 1.93g	% 1.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.9g	g per day for Men 19-50 years
Fiber	17% 6.43g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	11% 6.25g	6.36% 3.56g	56g per day for Men 19-50 years

Vitamins

	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	8.04% 0.096mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.04% 0.079mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 2mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.6% 0.92mg	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	19.4% 17.5mg	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	1.67% 0.25mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.43μg	6.3% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	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	21.4% 1.7mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	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	35.7% 250mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	44.6% 1518mg	20% 674mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	1.2% 0.66μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.36mg	5.7% 0.63mg	11mg per day for Men 19-50 years
Water	7.5% 278g	2.3% 85.7g	3700g per day for Men 19-50 years

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

• Unprepared Refrigerated Hash Brown Potatoes have 5.5 times more Vitamin B3, 2.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.4 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 9.8 times more Vitamin E and 5.3 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes 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 Refrigerated Hash Brown Potatoes vs Frozen French Fried Sweet Potatoes with Salt:

• Unprepared Refrigerated Hash Brown Potatoes have 1.4 times more Iron, 1.6 times more Magnesium, 2.6 times more Phosphorus, 2.3 times more Potassium, 15.7 times more Selenium, 2.2 times more Zinc and 3.2 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 4 times more Calcium, 1.3 times more Copper, 1.6 times more Manganese and 1.6 times more Sodium than Unprepared Refrigerated Hash Brown Potatoes.

Comparison of macro-nutrients per 300 calories:

• Unprepared Refrigerated Hash Brown Potatoes have 1.8 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 51.5 times more Fat, 6.5 times more Sugars and 1.5 times more Fiber than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.