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

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	4.1% 119kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	NA	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	NA	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	NA	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	25.2% 18.3g	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	1.1% 0.81g	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	% 1.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.67g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	5.47% 3.06g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	6.17% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.04% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	11.3% 45.4μg	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	12% 10.6mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	5.43% 6.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	9.76% 0.088mg	28% 0.25mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	29.6% 0.68mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	17.7% 602mg	17% 580mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3% 110g	2% 73.7g	3700g per day for Men 19-50 years

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

• Unprepared Refrigerated Hash Brown Potatoes have 2.5 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 3.4 times more Vitamin B1, 4.2 times more Vitamin B2, 1.5 times more Vitamin C, 21.3 times more Vitamin E and 11.5 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Unprepared Refrigerated Hash Brown Potatoes have 7.3 times more Selenium and 1.5 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 8.7 times more Calcium, 2.9 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 3.4 times more Manganese and 3.5 times more Sodium than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen French Fried Sweet Potatoes with Salt contain 2.2 times more Energy, 111.5 times more Fat, 1.9 times more Carbohydrate, 14.2 times more Sugars and 3.2 times more Fiber than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Protein per 5 oz.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.