Comparing Nutrients in 7 ounces Pan Fried Frozen Hash Brown Potatoes VS Fried O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Fried O'brien Potatoes	4%	55%	41%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Energy	15% 435kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	27% 26.2g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	20.5% 6.57g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	38% 6.45g	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	33.4% 43.4g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	9.4% 5.26g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	57.5% 0.75mg	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	5.95% 24μg	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	23% 20.6mg	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	Fried O'brien Potatoes	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	53% 0.48mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	19.5% 0.45mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3% 111g	3.32% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan Fried Frozen Hash Brown Potatoes VS Fried O'brien Potatoes per 7 oz

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

• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have 2.6 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Fried O'brien Potatoes.
• While 7 oz of Prepared Frozen O'brien Potatoes contain 4.1 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Prepared Frozen O'brien 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 Fried O'brien Potatoes:

• 7 oz of Prepared Frozen O'brien Potatoes contain 2.1 times more Copper, 1.8 times more Iron, 2.4 times more Selenium, 2.9 times more Sodium and 1.4 times more Zinc than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Fried O'brien Potatoes contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per seven ounces.
• 7 ounces of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have 2 times more Omega 3, 1.3 times more Carbohydrate and 1.9 times more Fiber than Fried O'brien Potatoes.
• While 7 oz of Prepared Frozen O'brien Potatoes contain 3.5 times more Saturated Fat and 1.4 times more Omega 6 than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Fried O'brien Potatoes offer comparable quantities of Energy, Fat and Protein per seven ounces.