Comparing Nutrients in 100 grams Frozen Hash Brown Potatoes VS Fried O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Fried O'brien Potatoes	4%	55%	41%

Macro Nutrients

	Frozen Hash Brown Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Energy	2.83% 82kcal	7.03% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	10.4% 3.3g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	19% 3.25g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.7% 1.4g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	3.68% 2.06g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Frozen Hash Brown Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	4.33% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.08% 0.014mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	9.05% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.46% 0.32mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	29% 0.38mg	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	1% 4μg	3% 12μg	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	9.1% 8.2mg	11.6% 10.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Calcium	1% 10mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	26.8% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 43.7μg	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	12.3% 0.98mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	6.35% 0.15mg	9.83% 0.23mg	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	6.7% 47mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	8.4% 285mg	14% 473mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.47% 22mg	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	2.13% 79g	1.67% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Hash Brown Potatoes VS Fried O'brien Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Hash Brown Potatoes versus 100 g of Fried O'brien Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Hash Brown Potatoes vs Fried O'brien Potatoes:

• 100 grams of Frozen Hash Brown Potatoes have 1.9 times more Vitamin B1 than Fried O'brien Potatoes.
• While 100 g of Prepared Frozen O'brien Potatoes contain 9.6 times more Vitamin B2, 2.3 times more Vitamin B5, 4.3 times more Vitamin B6, 3 times more Vitamin B9 and 1.3 times more Vitamin C than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Fried O'brien Potatoes provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Unprepared Frozen Hash Brown Potatoes as well as Prepared Frozen O'brien Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Hash Brown Potatoes vs Fried O'brien Potatoes:

• 100 grams of Frozen Hash Brown Potatoes have 1.3 times more Water than Fried O'brien Potatoes.
• While 100 g of Prepared Frozen O'brien Potatoes contain 2 times more Calcium, 2.4 times more Copper, 3.1 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 4 times more Selenium, 2 times more Sodium and 2.6 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Fried O'brien Potatoes contain similar levels of Iron per 100 grams.
• 100 grams of Frozen Hash Brown Potatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Prepared Frozen O'brien Potatoes contain 2.5 times more Energy, 21.3 times more Fat, 20.3 times more Saturated Fat, 3.5 times more Omega 3 and 16.2 times more Omega 6 than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Fried O'brien Potatoes offer comparable quantities of Carbohydrate, Fiber and Protein per 100 grams.
• 100 grams of Frozen Hash Brown Potatoes provide inadequate amounts of Omega 6