Comparing Nutrients in 500 calories Refrigerated Hash Brown Potatoes VS Pan-fried Refrigerated Hash Brown Potatoes

Weight per 500 calories

• Refrigerated Hash Brown Potatoes: 595g
• Pan-fried Refrigerated Hash Brown Potatoes: 207g

Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.9 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 500 calories - Refrigerated Hash Brown Potatoes or Pan-fried Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	NA	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	NA	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	NA	25% 4.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	54% 70.2g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	3.3% 2.4g	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	2.96% 2.14g	1.3% 0.93g	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	% 3.2g	% 1.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	28% 10.7g	19.6% 7.44g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown 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	13.4% 0.16mg	4.65% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	7.95% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	41.2% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	30.4% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	57.7% 0.75mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.4% 29mg	6.2% 5.58mg	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	2.78% 0.42mg	23% 3.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	33.7% 40.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.07% 20.7mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	24.6% 0.22mg	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	35.7% 2.86mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	20.2% 0.46mg	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	59.5% 417mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	74.4% 2530mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	NA	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	12.5% 463g	2.82% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Refrigerated Hash Brown Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• Unprepared Refrigerated Hash Brown Potatoes have 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6 and 5.2 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 8.3 times more Vitamin E and 17 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Refrigerated Hash Brown Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• Unprepared Refrigerated Hash Brown Potatoes have 1.7 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Sodium, 1.7 times more Zinc and 4.4 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unprepared Refrigerated Hash Brown Potatoes have 1.6 times more Carbohydrate, 2.3 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 44.7 times more Fat than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Energy per 500 kcal.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.