Comparing Nutrients in 14 ounces Hash Brown Potatoes VS Canned Potatoes with Liquids

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Canned Potatoes with Liquids	11%	2%	87%

Macro Nutrients

	Hash Brown Potatoes	Canned Potatoes with Liquids	Recommended Dietary Allowance
Energy	36.3% 1052kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	51.2% 49.7g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.47g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	84% 1.34g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	30% 39.3g	130g per day for Men 19-50 years
Sugars	8.16% 5.9g	NA	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	2.85% 2.06g	NA	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	% 2.54g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	21.3% 12g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Canned Potatoes with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.54mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	42% 0.54mg	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	16% 63.5μg	4.96% 20μg	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	57.3% 51.6mg	33.5% 30mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Canned Potatoes with Liquids	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	27.3% 2.2mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	12.3% 0.28mg	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	39.7% 278mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	90% 1357mg	57.4% 861mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	5.07% 188g	9.42% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Hash Brown Potatoes vs Canned Potatoes with Liquids:

• Home prepared Hash Brown Potatoes have 5.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 5.1 times more Vitamin B5, 3.4 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Potatoes Solids and Liquids.
• Both Home prepared Hash Brown Potatoes as well as Canned Potatoes Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hash Brown Potatoes vs Canned Potatoes with Liquids:

• Home prepared Hash Brown Potatoes have 4.2 times more Copper, 2.5 times more Magnesium, 3.5 times more Manganese, 3.2 times more Phosphorus, 2.8 times more Potassium, 1.6 times more Sodium and 1.2 times more Zinc than Canned Potatoes Solids and Liquids.
• While Canned Potatoes Solids and Liquids contain 2.8 times more Calcium, 1.3 times more Iron, 1.4 times more Selenium and 1.9 times more Water than Home prepared Hash Brown Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Home prepared Hash Brown Potatoes have 6 times more Energy, 113.8 times more Fat, 64.9 times more Saturated Fat, 30.7 times more Omega 3, 124.7 times more Omega 6, 3.6 times more Carbohydrate, 2.3 times more Fiber and 2.5 times more Protein than Canned Potatoes Solids and Liquids.
• Both Home prepared Hash Brown Potatoes as well as Canned Potatoes Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.