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

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Frozen Hash Brown Potatoes	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	5.6% 163kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	38% 49.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	12% 4.56g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	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	16% 0.19mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	2% 7.94μg	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	18% 16.3mg	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	NA	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	2% 20mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	2.17% 86.7μg	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	24.3% 1.94mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	13.3% 93mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	16.6% 566mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.23% 156g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Hash Brown Potatoes VS Frozen Potato Puffs per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Frozen Hash Brown Potatoes vs Frozen Potato Puffs:

• 7 oz of Frozen Potato Puffs, Unprepared contain 1.9 times more Vitamin B1, 4.4 times more Vitamin B2, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.3 times more Vitamin B9 than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Frozen Potato Puffs provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Unprepared 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 Frozen Hash Brown Potatoes vs Frozen Potato Puffs:

• 7 ounces of Frozen Hash Brown Potatoes have 1.3 times more Copper, 2.1 times more Iron, 1.3 times more Manganese and 1.3 times more Water than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 1.5 times more Magnesium, 1.4 times more Phosphorus and 19.5 times more Sodium than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Frozen Potato Puffs contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Hash Brown Potatoes lack sufficient amounts of Zinc
• Both Unprepared 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 oz of Frozen Potato Puffs, Unprepared contain 2.2 times more Energy, 14 times more Fat, 8.7 times more Saturated Fat, 3.6 times more Omega 3, 14.4 times more Omega 6, 1.4 times more Carbohydrate and 1.6 times more Fiber than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Frozen Potato Puffs offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Hash Brown Potatoes provide inadequate amounts of Omega 6