Comparing Nutrients in 5 ounces Frozen Hash Brown Potatoes VS Fried O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Fried O'brien Potatoes	4%	55%	41%

Macro Nutrients

	Frozen Hash Brown Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Energy	4% 116kcal	9.97% 289kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.68% 0.28g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Hash Brown Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.16% 0.46mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	41% 0.53mg	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	1.4% 5.67μg	4.25% 17μg	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	13% 11.6mg	16.4% 14.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	17.4% 1.4mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	9% 0.21mg	14% 0.32mg	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	9.5% 66.6mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	2.08% 31mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	3.02% 112g	2.37% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Hash Brown Potatoes VS Fried O'brien Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Hash Brown Potatoes versus 5 oz of Fried O'brien Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Hash Brown Potatoes vs Fried O'brien Potatoes:

• 5 ounces of Frozen Hash Brown Potatoes have 1.9 times more Vitamin B1 than Fried O'brien Potatoes.
• While 5 oz of Prepared Frozen O'brien Potatoes contain 9.6 times more Vitamin B2, 2.3 times more Vitamin B5, 4.3 times more Vitamin B6, 3 times more Vitamin B9 and 1.3 times more Vitamin C than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Fried O'brien Potatoes provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Unprepared Frozen Hash Brown Potatoes as well as Prepared Frozen O'brien Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Hash Brown Potatoes vs Fried O'brien Potatoes:

• 5 ounces of Frozen Hash Brown Potatoes have 1.3 times more Water than Fried O'brien Potatoes.
• While 5 oz of Prepared Frozen O'brien Potatoes contain 2 times more Calcium, 2.4 times more Copper, 3.1 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 4 times more Selenium, 2 times more Sodium and 2.6 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Fried O'brien Potatoes contain similar levels of Iron per five ounces.
• 5 ounces of Frozen Hash Brown Potatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Prepared Frozen O'brien Potatoes contain 2.5 times more Energy, 21.3 times more Fat, 20.3 times more Saturated Fat, 3.5 times more Omega 3 and 16.2 times more Omega 6 than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Fried O'brien Potatoes offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Frozen Hash Brown Potatoes provide inadequate amounts of Omega 6