Comparing Nutrients in 100 grams Pan-fried Refrigerated Hash Brown Potatoes VS Frozen Crosscut French Fried Sweet Potatoes

Macros Ratio

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

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Energy	8.34% 242kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	8.9% 6.46g	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	0.62% 0.45g	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	% 0.61g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	5.8% 3.24g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	3% 2.7mg	4.67% 4.2mg	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	11.2% 1.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Calcium	1% 10mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	9.25% 0.74mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	NA	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	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	17.4% 122mg	NA	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	NA	11mg per day for Men 19-50 years
Water	1.37% 50.6g	1.64% 60.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pan-fried Refrigerated Hash Brown Potatoes vs Frozen Crosscut French Fried Sweet Potatoes:

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 1.6 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

Comparing minerals per 100 grams for Pan-fried Refrigerated Hash Brown Potatoes vs Frozen Crosscut French Fried Sweet Potatoes:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.7 times more Iron and 2.9 times more Potassium than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• While Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 3.9 times more Calcium and 2.8 times more Sodium than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Frozen Crosscut French Fried Sweet Potatoes, Unprepared have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.3 times more Carbohydrate and 1.9 times more Protein than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• While Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 5.6 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Frozen Crosscut French Fried Sweet Potatoes, Unprepared have similar amounts of Energy, Fat, Saturated Fat and Fiber per 100 g.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Frozen Crosscut French Fried Sweet Potatoes, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.