Comparing Nutrients in 7 ounces Refrigerated Hash Brown Potatoes VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	5.75% 167kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	NA	5% 1.6g	32g per day for Men 19-50 years
Omega 3	NA	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	NA	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	52% 67.5g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	3.18% 2.3g	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	0.99% 0.71g	1.23% 0.89g	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	% 1.07g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	19% 7.14g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Pan-fried Refrigerated Hash Brown 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	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	39.6% 6.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	55.4% 0.72mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 9.72mg	5.95% 5.36mg	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	0.93% 0.14mg	22.2% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	23.6% 0.21mg	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	12% 0.95mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	19.4% 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	20% 139mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	25% 843mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	NA	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.17% 154g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Refrigerated Hash Brown Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• Unprepared Refrigerated Hash Brown Potatoes have 1.8 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 24 times more Vitamin E and 49 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Vitamin B1 per 7 oz.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Refrigerated Hash Brown Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• Unprepared Refrigerated Hash Brown Potatoes have 1.5 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.7 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 1.8 times more Sodium and 1.7 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.9 times more Energy, 128.8 times more Fat, 1.8 times more Carbohydrate, 1.3 times more Sugars, 2 times more Fiber and 1.9 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.