Comparing Nutrients in 100 grams Oven-heated Frozen Potato Puffs VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	6.62% 192kcal	7.55% 219kcal	2900kcal per day for Men 19-50 years
Fat	9.33% 9.05g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	5.18% 1.66g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.3g	22% 28.5g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	0.37% 0.27g	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% 0g	0% 0g	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	% 0.19g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0g	g per day for Men 19-50 years
Fiber	5.26% 2g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.75% 0.069mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.06% 1.45mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	18% 0.24mg	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	5.75% 23μg	4% 16μg	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	4.44% 4mg	7.44% 6.7mg	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	1.73% 0.26mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	8.78% 0.079mg	12.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.3μg	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	7.25% 0.58mg	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	5.52% 0.13mg	8% 0.18mg	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	12% 84mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	8.44% 287mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	31% 463mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Potato Puffs VS Pan Fried Frozen Hash Brown Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Oven-heated Frozen Potato Puffs versus 100 g of Pan Fried Frozen Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oven-heated Frozen Potato Puffs vs Pan Fried Frozen Hash Brown Potatoes:

• 100 grams of Oven-heated Frozen Potato Puffs have 1.4 times more Vitamin B9 than Pan Fried Frozen Hash Brown Potatoes.
• While 100 g of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 1.9 times more Vitamin B1, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin C, 8.4 times more Vitamin E and 4.9 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Pan Fried Frozen Hash Brown Potatoes provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin E
• Both Oven-heated Frozen Potato Puffs as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oven-heated Frozen Potato Puffs vs Pan Fried Frozen Hash Brown Potatoes:

• 100 grams of Oven-heated Frozen Potato Puffs have 30.9 times more Sodium than Pan Fried Frozen Hash Brown Potatoes.
• While 100 g of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 1.5 times more Copper, 1.6 times more Magnesium, 1.4 times more Manganese, 1.7 times more Potassium and 1.3 times more Zinc than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Pan Fried Frozen Hash Brown Potatoes contain similar levels of Iron and Phosphorus per 100 grams.
• Both Oven-heated Frozen Potato Puffs as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oven-heated Frozen Potato Puffs have 1.8 times more Saturated Fat than Pan Fried Frozen Hash Brown Potatoes.
• While 100 g of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 1.3 times more Fat, 2.2 times more Omega 3 and 1.6 times more Fiber than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Pan Fried Frozen Hash Brown Potatoes offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per 100 grams.