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

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Energy	4.1% 119kcal	10.2% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	16.2% 15.7g	97g per day for Men 19-50 years
Saturated Fat	NA	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	28% 36g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	0.7% 0.51g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	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	2.4% 0.031mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	7.7% 6.95mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	9.76% 0.088mg	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	8.5% 0.68mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	NA	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	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	14% 99mg	NA	700mg per day for Men 19-50 years
Potassium	17.7% 602mg	10% 346mg	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	20.2% 303mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	NA	11mg per day for Men 19-50 years
Water	3% 110g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Refrigerated Hash Brown Potatoes VS Frozen Crosscut French Fried Sweet Potatoes per 5 oz

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

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

• Both Unprepared Refrigerated Hash Brown Potatoes and Frozen Crosscut French Fried Sweet Potatoes, Unprepared have similar amounts of vitamins per 5 oz
• Both Refrigerated Hash Brown Potatoes and Frozen Crosscut French Fried Sweet Potatoes provide similar amounts of Vitamin C per five ounces.

Comparing minerals per 5 ounces for Refrigerated Hash Brown Potatoes vs Frozen Crosscut French Fried Sweet Potatoes:

• 5 ounces of Refrigerated Hash Brown Potatoes have 1.7 times more Potassium and 1.3 times more Water than Frozen Crosscut French Fried Sweet Potatoes.
• While 5 oz of Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 6.5 times more Calcium and 5.1 times more Sodium than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Frozen Crosscut French Fried Sweet Potatoes contain similar levels of Iron per five ounces.
• 5 ounces of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 2.5 times more Energy, 138.8 times more Fat, 1.3 times more Carbohydrate, 7.1 times more Sugars and 1.9 times more Fiber than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Frozen Crosscut French Fried Sweet Potatoes offer comparable quantities of Protein per five ounces.