Comparing Nutrients in 100 grams Pan Fried Frozen Hash Brown Potatoes VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	7.55% 219kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	3.96% 1.27g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	24.4% 31.7g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	0.43% 0.31g	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	% 0.26g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.21g	g per day for Men 19-50 years
Fiber	8.42% 3.2g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	5.18% 2.9g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	14.3% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	14.8% 0.19mg	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	4% 16μg	8.25% 33μg	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	7.44% 6.7mg	15.8% 14mg	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	14.6% 2.2mg	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	12.7% 0.11mg	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	6.75% 0.54mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	8% 0.18mg	8.13% 0.19mg	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	11.3% 79mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	26.7% 400mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	1.5% 56g	1.53% 56.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.2 times more Vitamin B6, 13.7 times more Vitamin E and 6.7 times more Vitamin K than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 2.1 times more Vitamin B9 and 2.1 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 100 g.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pan Fried Frozen Hash Brown Potatoes vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.4 times more Calcium than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.5 times more Iron, 1.4 times more Phosphorus and 26.7 times more Sodium than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Copper, Magnesium, Manganese, Potassium, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.7 times more Fat, 18.5 times more Omega 3 and 7.2 times more Omega 6 than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.4 times more Saturated Fat than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.