Comparing Nutrients in 14 ounces Baked Potato Flesh VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Baked Potato Flesh	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	12.7% 369kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	195% 3.12g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	48% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	104% 135g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	6.35% 4.6g	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	2.46% 1.8g	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	% 2.42g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	14% 7.78g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	79.2% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	111% 1.44mg	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	8.93% 35.7μg	NA	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	56.4% 51mg	12% 10.7mg	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	1.06% 0.16mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	47% 0.42mg	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	17.4% 1.4mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	39% 0.89mg	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	28.3% 198mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	82% 2794mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	8.1% 299g	5.42% 201g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pan-fried Refrigerated Hash Brown Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Baked Potato Flesh have 3.9 times more Vitamin B1 and 4.7 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 42 times more Vitamin E and 65.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Baked Potato Flesh have 2 times more Copper and 1.5 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.1 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium, 15.4 times more Sodium and 2.2 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Flesh have 1.5 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.6 times more Energy, 103 times more Fat, 31 times more Saturated Fat, 78.7 times more Omega 3, 64.4 times more Omega 6, 1.6 times more Carbohydrate, 2.4 times more Fiber and 1.7 times more Protein than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6