Comparing Nutrients in 1 kilogram Canned Potatoes with Liquids VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Canned Potatoes with Liquids	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	15% 440kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	59% 19g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	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	76% 99g	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	37% 14g	84.2% 32g	38g per day for Men 19-50 years
Protein	21.4% 12g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	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	28.3% 0.34mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	12.5% 50μg	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	84.4% 76mg	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

	Canned Potatoes with Liquids	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	39% 390mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	90% 7.2mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	31.4% 220mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	145% 2170mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	23.7% 878g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes with Liquids VS Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Potatoes with Liquids 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 Canned Potatoes with Liquids vs Hash Brown Potatoes:

• 1 kg of Home prepared Hash Brown Potatoes contains 5.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 5.1 times more Vitamin B5, 3.4 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Potatoes Solids and Liquids.
• 1 kilogram of Canned Potatoes with Liquids have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Canned Potatoes Solids and Liquids 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 Canned Potatoes with Liquids vs Hash Brown Potatoes:

• 1 kilogram of Canned Potatoes with Liquids has 2.8 times more Calcium, 1.3 times more Iron and 1.9 times more Water than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 4.2 times more Copper, 2.5 times more Magnesium, 3.5 times more Manganese, 3.2 times more Phosphorus, 2.8 times more Potassium and 1.6 times more Sodium than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes with Liquids and Hash Brown Potatoes contain similar levels of Zinc per one kilogram.
• 1 kilogram of Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Canned Potatoes Solids and Liquids 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 6 times more Energy, 113.8 times more Fat, 64.9 times more Saturated Fat, 30.7 times more Omega 3, 124.7 times more Omega 6, 3.6 times more Carbohydrate, 2.3 times more Fiber and 2.5 times more Protein than Canned Potatoes Solids and Liquids.
• 1 kilogram of Canned Potatoes with Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6