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

Macros Ratio

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

Macro Nutrients

	Hash Brown Potatoes	Canned Potatoes with Liquids	Recommended Dietary Allowance
Energy	91% 2650kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	257% 43.6g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	76% 99g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	7.17% 5.2g	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	% 6.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	84.2% 32g	37% 14g	38g per day for Men 19-50 years
Protein	53.6% 30g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Canned Potatoes with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.72mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	363% 4.7mg	105% 1.37mg	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	40% 160μg	12.5% 50μg	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	84.4% 76mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Canned Potatoes with Liquids	Recommended Dietary Allowance
Calcium	14% 140mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	68.8% 5.5mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	31% 0.71mg	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	100% 700mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	60.3% 2050mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	228% 3420mg	145% 2170mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	12.8% 473g	23.7% 878g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Hash Brown Potatoes vs Canned Potatoes with Liquids:

• Home prepared Hash Brown Potatoes have 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.
• Both Home prepared Hash Brown Potatoes as well as Canned Potatoes Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hash Brown Potatoes vs Canned Potatoes with Liquids:

• Home prepared Hash Brown Potatoes have 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, 1.6 times more Sodium and 1.2 times more Zinc than Canned Potatoes Solids and Liquids.
• While Canned Potatoes Solids and Liquids contain 2.8 times more Calcium, 1.3 times more Iron, 1.4 times more Selenium and 1.9 times more Water than Home prepared Hash Brown Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Home prepared Hash Brown Potatoes have 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.
• Both Home prepared Hash Brown Potatoes as well as Canned Potatoes Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.