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

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	15% 435kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	34% 5.76g	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	38% 49.2g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	0.77% 0.56g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.26g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	12% 4.56g	38g per day for Men 19-50 years
Protein	9.4% 5.26g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	29.6% 0.38mg	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	8.43% 33.7μg	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	15.2% 13.7mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	16.5% 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	13.4% 1.07mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	9.58% 0.22mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3% 111g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan Fried Frozen Hash Brown Potatoes VS 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 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 Frozen Potato Puffs:

• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have 1.3 times more Vitamin B3, 1.2 times more Vitamin B6, 19.9 times more Vitamin E and 7.2 times more Vitamin K than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 1.4 times more Vitamin B1 and 1.8 times more Vitamin B2 than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Frozen Potato Puffs provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Frozen Potato Puffs have insufficient amounts of Vitamin E
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Frozen Potato Puffs, Unprepared 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 Frozen Potato Puffs:

• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have 1.5 times more Copper, 1.8 times more Magnesium, 1.7 times more Manganese, 1.2 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 28.5 times more Sodium than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Frozen Potato Puffs contain similar levels of Iron per seven ounces.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Frozen Potato Puffs, Unprepared 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 1.2 times more Energy, 1.3 times more Fat, 1.9 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 1.5 times more Saturated Fat and 1.3 times more Omega 6 than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Frozen Potato Puffs offer comparable quantities of Carbohydrate per seven ounces.