Comparing Nutrients in 14 ounces Dry Mashed Potato Granules VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Dry Mashed Potato Granules	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	51% 1476kcal	30% 869kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	11.6% 3.7g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	110% 1.77g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.71g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	87% 113g	130g per day for Men 19-50 years
Sugars	19% 13.8g	1.48% 1.07g	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	5.53% 4g	0% 0g	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	% 3.65g	% 1.03g	g per day for Men 19-50 years
Sucrose	% 4.05g	% 0g	g per day for Men 19-50 years
Fiber	74% 28g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	58.3% 32.6g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	57.4% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	45.6% 2.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	72% 0.94mg	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	39.7% 159μg	16% 63.5μg	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	163% 147mg	29.5% 26.6mg	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	7.14% 1.07mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	50.7% 0.46mg	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	54% 4.33mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	93% 389mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	31.8% 0.73mg	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	139% 972mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	82% 2790mg	58% 1969mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.39% 14.4g	6% 222g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Mashed Potato Granules vs Pan Fried Frozen Hash Brown Potatoes:

• Granules of Dehydrated Mashed Potatoes have 3.4 times more Vitamin B1, 7.7 times more Vitamin B2, 2.1 times more Vitamin B3, 3.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 5.5 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 1.7 times more Vitamin B5, 8.1 times more Vitamin E and 2 times more Vitamin K than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry Mashed Potato Granules vs Pan Fried Frozen Hash Brown Potatoes:

• Granules of Dehydrated Mashed Potatoes have 2.4 times more Calcium, 2 times more Iron, 3.5 times more Magnesium, 6.1 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium, 54.2 times more Selenium, 4.5 times more Sodium and 2.4 times more Zinc than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 15.4 times more Water than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Pan Fried In Canola Oil Frozen Hash Brown Potatoes have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Granules of Dehydrated Mashed Potatoes have 1.7 times more Energy, 3 times more Carbohydrate, 12.9 times more Sugars, more Fructose, 2.2 times more Fiber and 3.1 times more Protein than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 21.5 times more Fat, 6.8 times more Saturated Fat, 7.8 times more Omega 3 and 12.9 times more Omega 6 than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.