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

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Fried O'brien Potatoes	4%	55%	41%

Macro Nutrients

	Frozen Hash Brown Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Energy	5.6% 163kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	27% 26.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	20.5% 6.57g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	38% 6.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	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	16% 0.19mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	2% 7.94μg	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	18% 16.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	53% 0.48mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	13.3% 93mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	16.6% 566mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	4.23% 156g	3.32% 123g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Hash Brown Potatoes have 1.9 times more Vitamin B1 than Fried O'brien Potatoes.
• While 7 oz of Prepared Frozen O'brien Potatoes contain 9.6 times more Vitamin B2, 2.3 times more Vitamin B5, 4.3 times more Vitamin B6, 3 times more Vitamin B9 and 1.3 times more Vitamin C than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Fried O'brien Potatoes provide similar amounts of Vitamin B3 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 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 Frozen Hash Brown Potatoes vs Fried O'brien Potatoes:

• 7 ounces of Frozen Hash Brown Potatoes have 1.3 times more Water than Fried O'brien Potatoes.
• While 7 oz of Prepared Frozen O'brien Potatoes contain 2 times more Calcium, 2.4 times more Copper, 3.1 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 4 times more Selenium, 2 times more Sodium and 2.6 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Fried O'brien Potatoes contain similar levels of Iron per seven ounces.
• 7 ounces of Frozen Hash Brown Potatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Prepared Frozen O'brien Potatoes contain 2.5 times more Energy, 21.3 times more Fat, 20.3 times more Saturated Fat, 3.5 times more Omega 3 and 16.2 times more Omega 6 than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Fried O'brien Potatoes offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Frozen Hash Brown Potatoes provide inadequate amounts of Omega 6