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

Macros Ratio

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

Macro Nutrients

	Frozen Crosscut French Fried Sweet Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	10.2% 296kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.7g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	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	28% 36g	37% 48g	130g per day for Men 19-50 years
Sugars	12.6% 9.16g	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	12.7% 4.8g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crosscut French Fried Sweet 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	6.6% 5.95mg	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 Crosscut French Fried Sweet Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	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	7.8% 0.62mg	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	10% 346mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	20.2% 303mg	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	2.32% 86g	1.94% 71.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Crosscut French Fried Sweet 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 Crosscut French Fried Sweet Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• 5 ounces of Frozen Crosscut French Fried Sweet Potatoes have 1.6 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Crosscut French Fried Sweet Potatoes have 5.6 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 5 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.3 times more Carbohydrate and 1.9 times more Protein than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen Crosscut French Fried Sweet Potatoes and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Energy, Fat, Saturated Fat and Fiber per five ounces.