Comparing Nutrients in 100 grams Frozen Sweet Potato Puffs VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Frozen Sweet Potato Puffs	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	5.55% 161kcal	8.34% 242kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.58g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	NA	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	26% 34g	130g per day for Men 19-50 years
Sugars	10.6% 7.65g	1.6% 1.16g	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	0.62% 0.45g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5% 1.9g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	5.8% 3.24g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	28% 0.36mg	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.44% 2.2mg	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.2% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	5.7% 57mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	NA	12% 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	5% 0.4mg	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	NA	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	NA	9.8% 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	NA	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	NA	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	1.7% 63g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Sweet Potato Puffs VS Pan-fried Refrigerated Hash Brown Potatoes per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Sweet Potato Puffs vs Pan-fried Refrigerated Hash Brown Potatoes:

• Both Frozen Sweet Potato Puffs, Unprepared and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of vitamins per 100 g
• Both Frozen Sweet Potato Puffs and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin C per 100 grams.

Comparing minerals per 100 grams for Frozen Sweet Potato Puffs vs Pan-fried Refrigerated Hash Brown Potatoes:

• 100 grams of Frozen Sweet Potato Puffs have 5.7 times more Calcium and 3.2 times more Sodium than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 g of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.9 times more Iron and 2.8 times more Potassium than Frozen Sweet Potato Puffs, Unprepared.
• 100 grams of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Sweet Potato Puffs have 6.6 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 g of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.5 times more Energy, 2.9 times more Fat, 2.6 times more Saturated Fat, 1.9 times more Fiber and 2.4 times more Protein than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Carbohydrate per 100 grams.