Comparing Nutrients in 7 ounces Pan-fried Refrigerated Hash Brown Potatoes VS Frozen Crosscut French Fried Sweet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Energy	16.6% 480kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	5.77% 1.85g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	NA	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	39% 50.6g	130g per day for Men 19-50 years
Sugars	3.18% 2.3g	17.7% 13g	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	1.23% 0.89g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	NA	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	9.26% 8.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22.2% 3.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	NA	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	18.4% 1.47mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	NA	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	NA	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	34.6% 242mg	NA	700mg per day for Men 19-50 years
Potassium	41% 1397mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	10% 153mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	NA	11mg per day for Men 19-50 years
Water	2.7% 100g	3.25% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pan-fried Refrigerated Hash Brown Potatoes vs Frozen Crosscut French Fried Sweet Potatoes:

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 1.6 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

Comparing minerals per 7 ounces for Pan-fried Refrigerated Hash Brown Potatoes vs Frozen Crosscut French Fried Sweet Potatoes:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.7 times more Iron and 2.9 times more Potassium than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• While Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 3.9 times more Calcium and 2.8 times more Sodium than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Frozen Crosscut French Fried Sweet Potatoes, Unprepared have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.3 times more Carbohydrate and 1.9 times more Protein than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• While Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 5.6 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Frozen Crosscut French Fried Sweet Potatoes, Unprepared have similar amounts of Energy, Fat, Saturated Fat and Fiber per 7 oz.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Frozen Crosscut French Fried Sweet Potatoes, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.