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

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Frozen Sweet Potato Puffs	3%	20%	77%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Energy	5.75% 167kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	7.32% 7.1g	97g per day for Men 19-50 years
Saturated Fat	NA	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	47% 61g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	21% 15g	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	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Frozen Sweet Potato Puffs	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	3.36% 0.044mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	11% 9.72mg	4.85% 4.37mg	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	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Calcium	1.2% 12mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	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	12% 0.95mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	NA	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	20% 139mg	NA	700mg per day for Men 19-50 years
Potassium	25% 843mg	14.5% 492mg	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	33% 496mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	NA	11mg per day for Men 19-50 years
Water	4.17% 154g	3.4% 125g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Refrigerated Hash Brown Potatoes versus 7 oz of Frozen Sweet Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Refrigerated Hash Brown Potatoes vs Frozen Sweet Potato Puffs:

• 7 ounces of Refrigerated Hash Brown Potatoes have 2.2 times more Vitamin C than Frozen Sweet Potato Puffs.

Comparing minerals per 7 ounces for Refrigerated Hash Brown Potatoes vs Frozen Sweet Potato Puffs:

• 7 ounces of Refrigerated Hash Brown Potatoes have 1.7 times more Potassium and 1.2 times more Water than Frozen Sweet Potato Puffs.
• While 7 oz of Frozen Sweet Potato Puffs, Unprepared contain 9.5 times more Calcium and 6 times more Sodium than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Frozen Sweet Potato Puffs contain similar levels of Iron per seven ounces.
• 7 ounces of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Refrigerated Hash Brown Potatoes have 1.3 times more Protein than Frozen Sweet Potato Puffs.
• While 7 oz of Frozen Sweet Potato Puffs, Unprepared contain 1.9 times more Energy, 44.8 times more Fat, 1.6 times more Carbohydrate and 8.4 times more Sugars than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Frozen Sweet Potato Puffs offer comparable quantities of Fiber per seven ounces.