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

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Frozen Hash Brown Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	5.6% 163kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	14% 13.4g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	7.86% 2.5g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	48.3% 63g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	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	16% 0.19mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	28.3% 4.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	2% 7.94μg	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	18% 16.3mg	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	25% 0.23mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	13.3% 93mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	16.6% 566mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.23% 156g	3.04% 112g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 8.3 times more Vitamin B9 and 1.7 times more Vitamin C than Unprepared Frozen Hash Brown Potatoes.
• Both Unprepared 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 Frozen Hash Brown Potatoes vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• Unprepared Frozen Hash Brown Potatoes have 1.2 times more Iron and 1.4 times more Water than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 2.3 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium, 2 times more Selenium, 18.2 times more Sodium and 2 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• Both Unprepared Frozen Hash Brown Potatoes and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Calcium and Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unprepared Frozen Hash Brown Potatoes have 2.7 times more Omega 3 than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 2.4 times more Energy, 10.9 times more Fat, 7.8 times more Saturated Fat, 1.6 times more Omega 6, 1.8 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Unprepared Frozen Hash Brown Potatoes.
• Both Unprepared Frozen Hash Brown Potatoes as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 7 oz.