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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Energy	12% 343kcal	10.2% 296kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	16.2% 15.7g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	4.1% 1.3g	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	28% 36g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	12.6% 9.16g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Crosscut French Fried Sweet 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	6.6% 5.95mg	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 Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.53% 55.3mg	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	7.8% 0.62mg	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	10% 346mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	20.2% 303mg	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	2.32% 86g	3700g per day for Men 19-50 years

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

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 1.6 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 Crosscut French Fried Sweet Potatoes:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.7 times more Iron and 2.9 times more Potassium than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• While Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 3.9 times more Calcium and 2.8 times more Sodium than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Frozen Crosscut French Fried Sweet Potatoes, Unprepared have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.3 times more Carbohydrate and 1.9 times more Protein than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• While Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 5.6 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Frozen Crosscut French Fried Sweet Potatoes, Unprepared have similar amounts of Energy, Fat, Saturated Fat and Fiber per 5 oz.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Frozen Crosscut French Fried Sweet Potatoes, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.