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

Macros Ratio

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

Macro Nutrients

	Frozen Crosscut French Fried Sweet Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	14.3% 415kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	5.77% 1.85g	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	39% 50.6g	52% 67.5g	130g per day for Men 19-50 years
Sugars	17.7% 13g	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	NA	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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	19% 7.14g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Frozen Crosscut French Fried Sweet 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	NA	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	39.6% 6.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.26% 8.33mg	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22.2% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Frozen Crosscut French Fried Sweet Potatoes VS Pan-fried Refrigerated Hash Brown Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Crosscut French Fried Sweet Potatoes versus 7 oz of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Crosscut French Fried Sweet Potatoes have 1.6 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crosscut French Fried Sweet Potatoes have 5.6 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 7 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.3 times more Carbohydrate and 1.9 times more Protein than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen Crosscut French Fried Sweet Potatoes and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Energy, Fat, Saturated Fat and Fiber per seven ounces.