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

Weight per 300 calories

• Frozen Crosscut French Fried Sweet Potatoes: 144g
• Pan-fried Refrigerated Hash Brown Potatoes: 124g

Both foods have similar energy densities which is above average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Frozen Crosscut French Fried Sweet Potatoes	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	16.4% 16g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	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	28% 36.6g	32.4% 42g	130g per day for Men 19-50 years
Sugars	12.8% 9.27g	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	13% 4.9g	11.7% 4.46g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crosscut French Fried Sweet Potatoes	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	6.7% 6.03mg	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 Crosscut French Fried Sweet Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	5.6% 56mg	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	7.9% 0.63mg	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	10.3% 350mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	20.5% 307mg	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	2.35% 87g	1.7% 62.7g	3700g per day for Men 19-50 years

Frozen Crosscut French Fried Sweet Potatoes VS Pan-fried Refrigerated Hash Brown Potatoes Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Frozen Crosscut French Fried Sweet Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• 300 calories of Frozen Crosscut French Fried Sweet Potatoes have 1.8 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• 300 calories of Pan-fried Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Frozen Crosscut French Fried Sweet Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• 300 calories of Frozen Crosscut French Fried Sweet Potatoes have 3.2 times more Sodium than Pan-fried Refrigerated Hash Brown Potatoes.
• While 300 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.5 times more Iron and 2.5 times more Potassium than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen Crosscut French Fried Sweet Potatoes, Unprepared as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Crosscut French Fried Sweet Potatoes have 1.2 times more Fat and 6.4 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 300 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.6 times more Protein than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen Crosscut French Fried Sweet Potatoes and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Frozen Crosscut French Fried Sweet Potatoes provide inadequate amounts of Protein