Comparing Nutrients in 500 calories Frozen Crosscut French Fried Sweet Potatoes VS Pan-fried Refrigerated Hash Brown Potatoes

Weight per 500 calories

• Frozen Crosscut French Fried Sweet Potatoes: 239g
• Pan-fried Refrigerated Hash Brown Potatoes: 207g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	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	47% 61g	54% 70.2g	130g per day for Men 19-50 years
Sugars	21.3% 15.5g	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	NA	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	NA	% 1.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21.4% 8.13g	19.6% 7.44g	38g per day for Men 19-50 years
Protein	7.26% 4.07g	12% 6.7g	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	4.65% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.95% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	41.2% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.4% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 10mg	6.2% 5.58mg	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	23% 3.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.7% 40.5μg	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	9.33% 93mg	2.07% 20.7mg	1000mg per day for Men 19-50 years
Copper	NA	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	13% 1.05mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	NA	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	36% 252mg	700mg per day for Men 19-50 years
Potassium	17% 584mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	34% 512mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	NA	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.9% 145g	2.82% 104g	3700g per day for Men 19-50 years

Frozen Crosscut French Fried Sweet Potatoes VS Pan-fried Refrigerated Hash Brown Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Crosscut French Fried Sweet Potatoes or Pan-fried Refrigerated Hash Brown Potatoes?

Lets compare vitamin content per 500 calories of Frozen Crosscut French Fried Sweet Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

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

Comparing minerals per 500 calories for Frozen Crosscut French Fried Sweet Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• 500 calories of Frozen Crosscut French Fried Sweet Potatoes have 3.2 times more Sodium than Pan-fried Refrigerated Hash Brown Potatoes.
• While 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Frozen Crosscut French Fried Sweet Potatoes provide inadequate amounts of Protein