Comparing Nutrients in 500 calories Pan Fried Frozen Hash Brown Potatoes VS Oven-heated Frozen Potato Puffs

Weight per 500 calories

• Pan Fried Frozen Hash Brown Potatoes: 228g
• Oven-heated Frozen Potato Puffs: 260g

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

Discover which food has more nutrients per 500 calories - Pan Fried Frozen Hash Brown Potatoes or Oven-heated Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	63.5% 1g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	54.7% 71g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	0.97% 0.7g	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% 0g	0% 0g	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	% 0.59g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.21g	g per day for Men 19-50 years
Fiber	19.2% 7.3g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	11% 6.05g	9.9% 5.55g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	24.2% 0.32mg	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	9.13% 36.5μg	15% 60μg	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	17% 15.3mg	11.6% 10.4mg	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	33.3% 5mg	4.5% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	8.03% 9.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	3.9% 39mg	3.65% 36.5mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.41% 16.4μg	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	15.4% 1.23mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	10.5% 44.3mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	14.4% 0.33mg	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	25.8% 180mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	33.3% 1132mg	22% 747mg	3400mg per day for Men 19-50 years
Selenium	2.08% 1.14μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.2mg	80.4% 1206mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	3.45% 128g	4.2% 155g	3700g per day for Men 19-50 years

Pan Fried Frozen Hash Brown Potatoes VS Oven-heated Frozen Potato Puffs Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pan Fried Frozen Hash Brown Potatoes or Oven-heated Frozen Potato Puffs?

Lets compare vitamin content per 500 calories of Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Potato Puffs:

• 500 calories of Pan Fried Frozen Hash Brown Potatoes have 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 1.5 times more Vitamin C, 7.4 times more Vitamin E and 4.3 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While 500 kcal of Oven-heated Frozen Potato Puffs contain 1.6 times more Vitamin B9 than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 500 calories of Pan Fried Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B9
• 500 calories of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin E and Vitamin K
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Potato Puffs:

• 500 calories of Pan Fried Frozen Hash Brown Potatoes have 1.3 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese and 1.5 times more Potassium than Oven-heated Frozen Potato Puffs.
• While 500 kcal of Oven-heated Frozen Potato Puffs contain 35.2 times more Sodium than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Oven-heated Frozen Potato Puffs contain similar levels of Iron and Phosphorus per 500 calories.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pan Fried Frozen Hash Brown Potatoes have 1.9 times more Omega 3 and 1.4 times more Fiber than Oven-heated Frozen Potato Puffs.
• While 500 kcal of Oven-heated Frozen Potato Puffs contain 2 times more Saturated Fat than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Oven-heated Frozen Potato Puffs offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per 500 calories.
• 500 calories of Oven-heated Frozen Potato Puffs provide inadequate amounts of Protein