Comparing Nutrients in 5 ounces Pan-fried Refrigerated Hash Brown Potatoes VS Frozen French Fried Yellow Fleshed Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Frozen French Fried Yellow Fleshed Potatoes	6%	32%	62%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen French Fried Yellow Fleshed Potatoes	Recommended Dietary Allowance
Energy	12% 343kcal	7.9% 230kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	6.32% 2.02g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	NA	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	0.72% 0.52g	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	0.88% 0.64g	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	% 0.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen French Fried Yellow Fleshed Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	NA	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	17% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen French Fried Yellow Fleshed Potatoes	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	NA	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	NA	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	24.7% 173mg	NA	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	NA	11mg per day for Men 19-50 years
Water	1.94% 71.7g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Frozen French Fried Yellow Fleshed Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Pan-fried Refrigerated Hash Brown Potatoes versus 5 oz of Frozen French Fried Yellow Fleshed Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes vs Frozen French Fried Yellow Fleshed Potatoes:

• 5 oz of Unprepared Frozen French Fried Yellow Fleshed Potatoes contain 4 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

Comparing minerals per 5 ounces for Pan-fried Refrigerated Hash Brown Potatoes vs Frozen French Fried Yellow Fleshed Potatoes:

• 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 1.5 times more Iron and 1.6 times more Potassium than Frozen French Fried Yellow Fleshed Potatoes.
• While 5 oz of Unprepared Frozen French Fried Yellow Fleshed Potatoes contain 3.9 times more Sodium than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Unprepared Frozen French Fried Yellow Fleshed Potatoes lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 1.5 times more Energy, 1.8 times more Fat, 1.4 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Frozen French Fried Yellow Fleshed Potatoes.
• While 5 oz of Unprepared Frozen French Fried Yellow Fleshed Potatoes contain 1.8 times more Saturated Fat than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.