Comparing Nutrients in 1 kilogram Boiled Potato Skin VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Boiled Potato Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	27% 780kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	59% 19g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	257% 43.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	270% 351g	130g per day for Men 19-50 years
Sugars	NA	20.6% 15g	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	7.17% 5.2g	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	% 6.4g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	87% 33g	84.2% 32g	38g per day for Men 19-50 years
Protein	51% 28.6g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	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	26.7% 0.32mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	363% 4.7mg	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	40% 160μg	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	57.8% 52mg	144% 130mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	45% 450mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	976% 8.78mg	326% 2.93mg	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	759% 60.7mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	582% 13.4mg	107% 2.47mg	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	77% 540mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	21% 778g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin VS Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Skin versus 1 kg of Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potato Skin vs Hash Brown Potatoes:

• 1 kg of Home prepared Hash Brown Potatoes contains 5.4 times more Vitamin B1, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Hash Brown Potatoes provide similar amounts of Vitamin B2 per one kilogram.
• Both Boiled Potato Skin no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Skin vs Hash Brown Potatoes:

• 1 kilogram of Boiled Potato Skin has 3.2 times more Calcium, 3 times more Copper, 11 times more Iron, 5.4 times more Manganese and 1.6 times more Water than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 1.3 times more Phosphorus, 1.4 times more Potassium and 24.4 times more Sodium than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Hash Brown Potatoes contain similar levels of Magnesium and Zinc per one kilogram.
• 1 kilogram of Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Boiled Potato Skin no Salt as well as Home prepared Hash Brown Potatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Home prepared Hash Brown Potatoes contains 3.4 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 and 2 times more Carbohydrate than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Hash Brown Potatoes offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6