Comparing Nutrients in 14 ounces Refrigerated Hash Brown Potatoes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	11.5% 333kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	60% 77.8g	130g per day for Men 19-50 years
Sugars	5% 3.6g	7.83% 5.68g	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	1.97% 1.43g	2.4% 1.75g	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	% 2.14g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	19% 7.14g	19% 7.14g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.05mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	64.7% 0.84mg	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	26.8% 107μg	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	21.6% 19.4mg	55.6% 50mg	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	1.85% 0.28mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	76.7% 0.69mg	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	24% 1.9mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	NA	55μg per day for Men 19-50 years
Sodium	11% 167mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.35% 309g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Refrigerated Hash Brown Potatoes vs Baked Red Potatoes:

• Unprepared Refrigerated Hash Brown Potatoes have 1.6 times more Vitamin B5 and 1.2 times more Vitamin B6 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.7 times more Vitamin B1, 2.3 times more Vitamin B2, 2.6 times more Vitamin C and 7 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 14 oz.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Refrigerated Hash Brown Potatoes vs Baked Red Potatoes:

• Unprepared Refrigerated Hash Brown Potatoes have 3.5 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.8 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium and 1.3 times more Potassium than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Baked Whole Red Potatoes have similar amounts of Manganese, Phosphorus, Zinc and Water per 14 oz.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes contain 1.6 times more Sugars and 1.3 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.