Comparing Nutrients in 7 ounces Pan Fried Frozen Hash Brown Potatoes VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	15% 435kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	14% 13.4g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	7.86% 2.5g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	3.76% 0.64g	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	48.3% 63g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	0.85% 0.62g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.42g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.4% 5.26g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	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	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	28.3% 4.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	29.3% 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	16.4% 65.5μg	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	31.3% 28mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	25% 0.23mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	16% 0.37mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	3% 111g	3.04% 112g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.2 times more Vitamin B6, 13.7 times more Vitamin E and 6.7 times more Vitamin K than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 2.1 times more Vitamin B9 and 2.1 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 7 oz.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.4 times more Calcium than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.5 times more Iron, 1.4 times more Phosphorus and 26.7 times more Sodium than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Copper, Magnesium, Manganese, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.7 times more Fat, 18.5 times more Omega 3 and 7.2 times more Omega 6 than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.4 times more Saturated Fat than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.