Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	30% 870kcal	83.4% 2420kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	261% 340g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	16% 11.6g	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	4% 2.9g	6.2% 4.5g	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	% 3.4g	% 6.1g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	95% 36g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	279% 3.63mg	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	25% 100μg	NA	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	144% 130mg	30% 27mg	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	0.67% 0.1mg	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	5% 50mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	119% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	98% 2.25mg	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	63% 440mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	21% 770g	13.7% 506g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Pan-fried Refrigerated Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potato Flesh, Cooked In Skin vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 3.9 times more Vitamin B1 and 4.8 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 2.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 168 times more Vitamin E and 8.9 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.8 times more Copper and 1.5 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 2.4 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium, 19.3 times more Sodium and 2.1 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 2.8 times more Energy, 103 times more Fat, 31 times more Saturated Fat, 78.7 times more Omega 3, 64.4 times more Omega 6, 1.7 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6