Comparing Nutrients in 300 calories Frozen Sweet Potato Puffs VS Pan-fried Refrigerated Hash Brown Potatoes

Weight per 300 calories

• Frozen Sweet Potato Puffs: 186g
• Pan-fried Refrigerated Hash Brown Potatoes: 124g

Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.5 times more energy per unit of mass than Frozen Sweet Potato Puffs, Unprepared, which is above average in comparison to other foods. Frozen Sweet Potato Puffs having above average energy density.

Discover which food has more nutrients per 300 calories - Frozen Sweet Potato Puffs or Pan-fried Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Frozen Sweet Potato Puffs	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.88% 6.67g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	NA	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	NA	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.2g	32.4% 42g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	2% 1.44g	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	0.77% 0.56g	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	% 0.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.3% 3.54g	11.7% 4.46g	38g per day for Men 19-50 years
Protein	4.53% 2.53g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.8% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	24.7% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34.6% 0.45mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	3.7% 3.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.2% 24.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	10.6% 106mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	NA	14.7% 0.13mg	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	9.3% 0.75mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	NA	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.28mg	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	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	31% 466mg	6.36% 95mg	1500mg per day for Men 19-50 years
Zinc	NA	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	3.17% 117g	1.7% 62.7g	3700g per day for Men 19-50 years

Frozen Sweet Potato Puffs VS Pan-fried Refrigerated Hash Brown Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Sweet Potato Puffs or Pan-fried Refrigerated Hash Brown Potatoes?

Lets compare vitamin content per 300 calories of Frozen Sweet Potato Puffs vs Pan-fried Refrigerated Hash Brown Potatoes:

• Both Frozen Sweet Potato Puffs, Unprepared and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of vitamins per 300 kcal
• Both Frozen Sweet Potato Puffs, Unprepared as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Frozen Sweet Potato Puffs vs Pan-fried Refrigerated Hash Brown Potatoes:

• 300 calories of Frozen Sweet Potato Puffs have 8.6 times more Calcium and 4.9 times more Sodium than Pan-fried Refrigerated Hash Brown Potatoes.
• While 300 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.9 times more Potassium than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Iron per 300 calories.
• 300 calories of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Sweet Potato Puffs have 1.4 times more Carbohydrate and 9.9 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 300 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.9 times more Fat, 1.3 times more Fiber and 1.6 times more Protein than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Sweet Potato Puffs provide inadequate amounts of Protein