Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil

Composition

Energy

Protein 2.7 g · 11 kcal/100g

Fat 11.6 g · 104 kcal/100g

Carbs 28.5 g · 114 kcal/100g

Fiber 3.2 g

Water 56 g

Total energy 219 kcal

Macro balance aligns with EFSA guidelines (5% protein, 46% fat, 50% carbs)

Total fat

11.6g

Saturated

0.9g

Monounsat.

7.3g

Polyunsat.

2.8g

Omega-3

0.37g

Omega-6

2.32g

Saturated fat is 3.8% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 6.3 (target ≤ 4).

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Vitamins

Vitamin A 0 µg

Vitamin C 6.7 mg

Vitamin D 0.0 µg

Vitamin E 2.2 mg

Vitamin K 18 µg

Thiamin (B1) 0.13 mg

Riboflavin (B2) 0.03 mg

Niacin (B3) 2.3 mg

Pantothenic (B5) 0.6 mg

Vitamin B6 0.24 mg

Folate (B9) 16 µg

Vitamin B12 0.00 µg

Minerals

Calcium 17 mg

Iron 0.5 mg

Magnesium 28 mg

Phosphorus 79 mg

Potassium 496 mg

Sodium 15 mg

Zinc 0.4 mg

Copper 0.12 mg

Manganese 0.18 mg

Selenium 0.5 µg

Notable source of Potassium (25% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.