Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil
Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil is a vegetable at 242 calories per 100g. It provides useful amounts of Omega-3 ALA and Vitamin B6, contributing 45% and 28% of the Daily Value per 100g. This vegetable is a useful source of fiber. Vegetables provide essential vitamins, minerals, and dietary fiber with relatively few calories. They are a cornerstone of virtually every dietary guideline worldwide. Our database tracks 63 nutrients for this food, plus polyphenol profile, environmental footprint data.
Top Nutrients
Data for 63 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 50.6 | g | — | 1% |
| Calories SR | 242 | kcal | — | — |
| Energy (kJ) SR | 1,011 | kj | — | — |
| Protein SR | 3.2 | g | — | 6% |
| Total Fat SR | 10.3 | g | — | — |
| Carbohydrate SR | 34.0 | g | — | 26% |
| Fiber SR | 3.6 | g | — | 10% |
| Total Sugars SR | 1.2 | g | — | — |
| Starch SR | 26.3 | g | — | — |
| Ash SR | 1.9 | g | — | — |
Minerals 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 10.0 | mg | — | 1% |
| Iron SR | 0.74 | mg | — | 9% |
| Magnesium SR | 32.0 | mg | — | 8% |
| Phosphorus SR | 122 | mg | — | 17% |
| Potassium SR | 704 | mg | — | 21% |
| Sodium SR | 77.0 | mg | — | 5% |
| Zinc SR | 0.63 | mg | — | 6% |
| Copper SR | 0.11 | mg | — | 12% |
| Manganese SR | 0.23 | mg | — | 10% |
Vitamins 20
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin C SR | 2.7 | mg | — | 3% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 1.7 | mg | — | 11% |
| Beta-Tocopherol SR | 0.05 | mg | — | — |
| Gamma-Tocopherol SR | 3.4 | mg | — | — |
| Delta-Tocopherol SR | 0.14 | mg | — | — |
| Alpha-Tocotrienol SR | 0.03 | mg | — | — |
| Beta-Tocotrienol SR | 0 | mg | — | — |
| Gamma-Tocotrienol SR | 0.01 | mg | — | — |
| Delta-Tocotrienol SR | 0 | mg | — | — |
| Vitamin K1 SR | 19.6 | µg | — | 16% |
| Vitamin K1 (dihydro) SR | 0 | µg | — | — |
| Vitamin K2 (MK-4) SR | 0 | µg | — | — |
| Thiamin (B1) SR | 0.03 | mg | — | 2% |
| Riboflavin (B2) SR | 0.05 | mg | — | 4% |
| Niacin (B3) SR | 3.2 | mg | — | 20% |
| Pantothenic Acid (B5) SR | 0.73 | mg | — | 15% |
| Vitamin B6 SR | 0.36 | mg | — | 28% |
| Vitamin B12 SR | 0 | µg | — | — |
Fatty Acids 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.81 | g | — | — |
| Monounsaturated Fat SR | 6.6 | g | — | — |
| Polyunsaturated Fat SR | 2.9 | g | — | — |
| Trans Fat SR | 0.03 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 ALA SR | 0.72 | g | — | 45% |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 12
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0.001 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0.003 | g | — | — |
| Capric Acid (10:0) SR | 0.007 | g | — | — |
| Lauric Acid (12:0) SR | 0.003 | g | — | — |
| Myristic Acid (14:0) SR | 0.007 | g | — | — |
| Palmitic Acid (16:0) SR | 0.46 | g | — | — |
| Stearic Acid (18:0) SR | 0.21 | g | — | — |
| Linoleic Acid (18:2) SR | 2.1 | g | — | 12% |
| Omega-6 LA SR | 2.0 | g | — | — |
| Omega-6 GLA SR | 0.07 | g | — | — |
| Linolenic Acid (18:3) SR | 0.79 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin E is fat-soluble and absorbed alongside dietary fats via micelle formation in the small intestine. Low-fat diets reduce vitamin E absorption.
Traber, Free Radic Biol Med, 2007
Vitamin K is fat-soluble. Absorption increases significantly when consumed with dietary fat, particularly for phylloquinone (K1) from plant sources.
Gijsbers et al., Br J Nutr, 1996
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
⚠ Antagonisms — nutrients that compete
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Phytates in fibre-rich foods chelate zinc, reducing its bioavailability by up to 50% in high-phytate diets. This is a major concern in plant-based diets.
Sandstrom, Food Nutr Res, 1997
High potassium intake promotes renal sodium excretion and attenuates the blood pressure–raising effect of sodium. A higher K:Na ratio is associated with lower cardiovascular risk.
Aburto et al., BMJ, 2013
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Potatoes” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Polyphenols & Bioactive Compounds
Polyphenols are plant-derived compounds with antioxidant properties. Higher intake is associated with reduced cardiovascular risk and improved gut health.
Processing Impact on Polyphenols
How common cooking methods affect polyphenol content in oils. Retention % is relative to the raw/unprocessed food.
Health Associations
Research-backed associations for the polyphenol classes found in this food. Evidence strength rated from systematic reviews and meta-analyses.
Polyphenol data matched from: “Rapeseed/canola oil” · ●●● high confidence
Source: Phenol-Explorer 3.6 (INRA, 2023) · Retention: Rothwell 2013, Palermo 2014 · Health: Del Bo' 2019, Grosso 2017
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Potatoes” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Vegetables
Top 10 countries by per capita supply of the “Vegetables” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+76%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
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Frequently Asked Questions
How many calories are in Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil?
Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil contains 242 kcal per 100 grams, making it a moderate-calorie food. The energy comes from 3.2g of protein (5% of calories), 10.3g of fat (38%), and 34.0g of carbohydrates (56%). Carbohydrates are the primary energy source.
What is Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil most nutritious for?
The standout nutrient in Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil is Omega-3 ALA, providing 0.72 g per 100g (45% of the Daily Value). It is also a notable source of Vitamin B6 (28% DV). Our database tracks 63 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil high in protein?
Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil contains 3.2g of protein per 100 grams. While not a high-protein food, it can contribute to daily protein needs as part of a varied diet.
How much fiber is in Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil?
Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil contains 3.6g of fiber per 100 grams — a moderate amount. This contributes to the recommended daily intake of 25-38g. Pairing with other fiber-rich foods like vegetables, legumes, or whole grains can help meet daily targets.
Does Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil contain polyphenols?
Yes, Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil contains approximately 9.0 mg of polyphenols per 100g, primarily from the low class. Polyphenols are bioactive plant compounds associated with antioxidant properties. Their retention can vary with cooking and processing methods — see the processing impact section above for details.