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

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Frozen Hash Brown Potatoes	10%	7%	83%

Macro Nutrients

	Dry Mashed Potato Granules	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	51% 1476kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	2.02% 0.65g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.71g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	54% 70.3g	130g per day for Men 19-50 years
Sugars	19% 13.8g	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	5.53% 4g	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	% 3.65g	NA	g per day for Men 19-50 years
Sucrose	% 4.05g	NA	g per day for Men 19-50 years
Fiber	74% 28g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	58.3% 32.6g	14.6% 8.18g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	41.3% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	26.6% 0.35mg	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	3.97% 16μg	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	36% 32.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	43.7% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.34% 173μg	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	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	93% 389mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	25% 0.58mg	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	82% 2790mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.39% 14.4g	8.46% 313g	3700g per day for Men 19-50 years

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

• Granules of Dehydrated Mashed Potatoes have 4.7 times more Vitamin B1, 18.1 times more Vitamin B2, 2.9 times more Vitamin B3, 9.9 times more Vitamin B6, 10 times more Vitamin B9 and 4.5 times more Vitamin C than Unprepared Frozen Hash Brown Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Unprepared Frozen Hash Brown Potatoes have similar amounts of Vitamin B5 per 14 oz.
• Both Granules of Dehydrated Mashed Potatoes as well as Unprepared 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 Frozen Hash Brown Potatoes:

• Granules of Dehydrated Mashed Potatoes have 4.1 times more Calcium, 8.9 times more Magnesium, 7.7 times more Manganese, 5.2 times more Phosphorus, 2.5 times more Potassium, 90.3 times more Selenium, 3 times more Sodium and 4.3 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• While Unprepared Frozen Hash Brown Potatoes contain 21.7 times more Water than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Unprepared Frozen Hash Brown Potatoes have similar amounts of Copper and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Granules of Dehydrated Mashed Potatoes have 4.5 times more Energy, 4.8 times more Carbohydrate, 5.1 times more Fiber and 4 times more Protein than Unprepared Frozen Hash Brown Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Unprepared Frozen Hash Brown Potatoes have similar amounts of Omega 3 and Omega 6 per 14 oz.
• Both Granules of Dehydrated Mashed Potatoes as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.