Comparing Nutrients in 7 ounces Pan Fried Frozen Hash Brown Potatoes VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	15% 435kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	18.5% 18g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.6g	41.7% 54g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	0.74% 0.54g	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% 0g	0% 0g	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	% 0.52g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.16g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.4% 5.26g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	18.5% 0.24mg	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	7.94% 31.8μg	11.4% 45.6μg	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	14.8% 13.3mg	8.8% 7.94mg	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	29% 4.35mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	17.4% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.5μg	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	13.4% 1.07mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	11% 0.25mg	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	22.4% 157mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3% 111g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan Fried Frozen Hash Brown Potatoes VS Oven-heated Frozen Potato Puffs per 7 oz

Compare the macro and micronutrient content in 7 oz of Pan Fried Frozen Hash Brown Potatoes versus 7 oz of Oven-heated Frozen Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Potato Puffs:

• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have 1.9 times more Vitamin B1, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin C, 8.4 times more Vitamin E and 4.9 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While 7 oz of Oven-heated Frozen Potato Puffs contain 1.4 times more Vitamin B9 than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin E
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Potato Puffs:

• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have 1.5 times more Copper, 1.6 times more Magnesium, 1.4 times more Manganese, 1.7 times more Potassium and 1.3 times more Zinc than Oven-heated Frozen Potato Puffs.
• While 7 oz of Oven-heated Frozen Potato Puffs contain 30.9 times more Sodium than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Oven-heated Frozen Potato Puffs contain similar levels of Iron and Phosphorus per seven ounces.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have 1.3 times more Fat, 2.2 times more Omega 3, 1.6 times more Fiber and 1.2 times more Protein than Oven-heated Frozen Potato Puffs.
• While 7 oz of Oven-heated Frozen Potato Puffs contain 1.8 times more Saturated Fat than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Oven-heated Frozen Potato Puffs offer comparable quantities of Energy, Omega 6 and Carbohydrate per seven ounces.