Comparing Nutrients in 5 ounces Refrigerated Hash Brown Potatoes VS 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	4.1% 119kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	NA	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	NA	17% 2.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	37% 48g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	2.27% 1.64g	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	0.7% 0.51g	0.88% 0.64g	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	% 0.77g	% 0.86g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	8.2% 4.6g	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	3.2% 0.038mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	39.6% 0.51mg	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	7.7% 6.95mg	4.25% 3.83mg	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	0.66% 0.099mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	23% 27.8μg	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	0.85% 8.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.76% 0.088mg	17% 0.15mg	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	8.5% 0.68mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	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	14% 99mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	17.7% 602mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3% 110g	1.94% 71.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Refrigerated Hash Brown Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• Unprepared Refrigerated Hash Brown Potatoes have 1.8 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 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 24 times more Vitamin E and 49 times more Vitamin K 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 Vitamin B1 per 5 oz.
• 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 5 oz.

Comparing minerals per 5 ounces for Refrigerated Hash Brown Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• Unprepared Refrigerated Hash Brown Potatoes have 1.5 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.7 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 1.8 times more Sodium and 1.7 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.9 times more Energy, 128.8 times more Fat, 1.8 times more Carbohydrate, 1.3 times more Sugars, 2 times more Fiber and 1.9 times more Protein 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 Cholesterol, Fructose, Glucose and Sucrose in 5 oz.