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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	8.34% 242kcal	6.28% 182kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	9.2% 8.9g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	3.6% 1.16g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	17.8% 13g	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	0.79% 0.57g	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	% 0.81g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.4g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	15% 5.7g	38g per day for Men 19-50 years
Protein	5.8% 3.24g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	48.2% 434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	7.08% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.97% 1.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	8% 32μg	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	3% 2.7mg	8.33% 7.5mg	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	11.2% 1.68mg	9.93% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	3.83% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	19.7% 0.18mg	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	9.63% 0.77mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	21% 0.48mg	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	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	9.73% 146mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	1.4% 52g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 4.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.3 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 3.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.8 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin E per 100 g.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.2 times more Magnesium, 2.1 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 5.2 times more Calcium, 1.7 times more Copper, 2.1 times more Manganese and 1.9 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 French Fried Sweet Potatoes with Salt have similar amounts of Iron and 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 Energy, 2.4 times more Omega 3 and 1.5 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 1.4 times more Saturated Fat, 11.1 times more Sugars and 1.6 times more Fiber than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Fat, Omega 6 and Carbohydrate per 100 g.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.