Comparing Nutrients in 300 calories Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt VS Frozen Wedge Cut French Fried Potatoes

Weight per 300 calories

• Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt: 370g
• Frozen Wedge Cut French Fried Potatoes: 185g

Frozen Wedge Cut French Fried Potatoes, Unprepared have 2 times more energy per unit of mass than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt, which is above average in comparison to other foods. Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt having average energy density.

Which food has more nutrients per 300 calories - Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt or Frozen Wedge Cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	10%	1%	89%
Frozen Wedge Cut French Fried Potatoes	6%	40%	54%

Macro Nutrients

	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Frozen Wedge Cut French Fried Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	10.7% 3.4g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.2% 66.6g	31.7% 41g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	0.87% 0.63g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.5% 7.4g	11.7% 4.44g	38g per day for Men 19-50 years
Protein	13.5% 7.56g	8.47% 4.74g	56g per day for Men 19-50 years

Vitamins

	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Frozen Wedge Cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	NA	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 29mg	10.5% 9.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Frozen Wedge Cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	3.33% 33.3mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	NA	NA	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	14.4% 1.15mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	NA	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	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	NA	NA	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	81.5% 1222mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	7.84% 290g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt vs Frozen Wedge Cut French Fried Potatoes:

• Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt have 3.1 times more Vitamin C than Frozen Wedge Cut French Fried Potatoes, Unprepared.

Comparing minerals per 300 calories for Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt vs Frozen Wedge Cut French Fried Potatoes:

• Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt have 1.3 times more Calcium, 2.1 times more Potassium, 1.7 times more Sodium and 2.4 times more Water than Frozen Wedge Cut French Fried Potatoes, Unprepared.
• Both Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt and Frozen Wedge Cut French Fried Potatoes, Unprepared have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt have 1.6 times more Carbohydrate, 1.7 times more Fiber and 1.6 times more Protein than Frozen Wedge Cut French Fried Potatoes, Unprepared.
• While Frozen Wedge Cut French Fried Potatoes, Unprepared contain 53.4 times more Fat and 92.2 times more Saturated Fat than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.
• Both Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt and Frozen Wedge Cut French Fried Potatoes, Unprepared have similar amounts of Energy per 300 kcal.
• Both Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt as well as Frozen Wedge Cut French Fried Potatoes, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.