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

Macros Ratio

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

Macro Nutrients

	Frozen French Fried Yellow Fleshed Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	7.9% 230kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	8.53% 8.28g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	6.32% 2.02g	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	27.3% 35.5g	37% 48g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	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	NA	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	NA	% 0.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Yellow Fleshed 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	NA	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17% 15.5mg	4.25% 3.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 5 ounces of Frozen French Fried Yellow Fleshed Potatoes have 4 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen French Fried Yellow Fleshed Potatoes have 1.8 times more Saturated Fat than Pan-fried Refrigerated Hash Brown Potatoes.
• While 5 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 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 Unprepared Frozen French Fried Yellow Fleshed Potatoes.