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

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Cooked Frozen Potatoes	12%	2%	86%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Cooked Frozen Potatoes	Recommended Dietary Allowance
Energy	15% 435kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	0.49% 0.083g	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	22% 29g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	9.4% 5.26g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Cooked Frozen Potatoes	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	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	31% 0.4mg	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	3.97% 16μg	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	20.7% 18.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Cooked Frozen Potatoes	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	13.4% 1.07mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	5.2% 22mg	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	7.37% 51.6mg	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	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3% 111g	4.44% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan Fried Frozen Hash Brown Potatoes VS Cooked Frozen Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Pan Fried Frozen Hash Brown Potatoes versus 7 oz of Cooked Frozen Potatoes 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 Cooked Frozen Potatoes:

• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5 and 2 times more Vitamin B9 than Cooked Frozen Potatoes.
• While 7 oz of Boiled and Drained Frozen Potatoes contain 1.4 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Cooked Frozen Potatoes provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Frozen Potatoes have insufficient amounts of Vitamin B2
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Boiled and Drained Frozen Potatoes 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 Cooked Frozen Potatoes:

• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have 1.5 times more Copper, 2.5 times more Magnesium, 3 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Cooked Frozen Potatoes.
• While 7 oz of Boiled and Drained Frozen Potatoes contain 1.6 times more Iron and 1.5 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Cooked Frozen Potatoes contain similar levels of Manganese per seven ounces.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Boiled and Drained Frozen Potatoes 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 3.4 times more Energy, 89.2 times more Fat, 27.5 times more Saturated Fat, 34.2 times more Omega 3, 55.2 times more Omega 6, 2 times more Carbohydrate, 2.3 times more Fiber and 1.3 times more Protein than Cooked Frozen Potatoes.
• 7 ounces of Cooked Frozen Potatoes provide inadequate amounts of Omega 3 and Omega 6