Comparing Nutrients in 14 ounces Microwaved Potato Flesh VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh	8%	1%	91%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Microwaved Potato Flesh	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	13.7% 397kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	51.2% 49.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	23.4% 7.47g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	84% 1.34g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	107% 139g	130g per day for Men 19-50 years
Sugars	NA	8.16% 5.9g	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	2.85% 2.06g	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	% 2.54g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	15% 8.33g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	71% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	144% 1.87mg	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	12% 47.6μg	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	66.6% 60mg	57.3% 51.6mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	129% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	20.3% 1.63mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	42.6% 0.98mg	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	62% 433mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	48% 1631mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	90% 1357mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	7.9% 292g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Microwaved Potato Flesh vs Hash Brown Potatoes:

• Home prepared Hash Brown Potatoes contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt and Home prepared Hash Brown Potatoes have similar amounts of Vitamin C per 14 oz.
• Both Microwaved Potato, Flesh Only no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Microwaved Potato Flesh vs Hash Brown Potatoes:

• Microwaved Potato, Flesh Only no Salt has 1.6 times more Phosphorus and 1.6 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2.8 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.4 times more Potassium, 48.9 times more Sodium and 1.4 times more Zinc than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt and Home prepared Hash Brown Potatoes have similar amounts of Copper per 14 oz.
• Both Microwaved Potato, Flesh Only no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Home prepared Hash Brown Potatoes contain 2.7 times more Energy, 125.2 times more Fat, 72.4 times more Saturated Fat, 33.8 times more Omega 3, 136.4 times more Omega 6, 1.5 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.