Comparing Nutrients in 1 kilogram Hash Brown Potatoes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Hash Brown Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	91% 2650kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	257% 43.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	151% 196g	130g per day for Men 19-50 years
Sugars	20.6% 15g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 4.5g	g per day for Men 19-50 years
Fiber	84.2% 32g	47.4% 18g	38g per day for Men 19-50 years
Protein	53.6% 30g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.72mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	363% 4.7mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	14% 140mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	228% 3420mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	12.8% 473g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Hash Brown Potatoes vs Baked Red Potatoes:

• Home prepared Hash Brown Potatoes have 2.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B2 and 1.7 times more Vitamin B9 than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Baked Whole Red Potatoes have similar amounts of Vitamin C per 1 kg.
• Both Home prepared Hash Brown Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Hash Brown Potatoes vs Baked Red Potatoes:

• Home prepared Hash Brown Potatoes have 1.6 times more Calcium, 1.7 times more Copper, 1.3 times more Magnesium, 1.4 times more Manganese and 28.5 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Iron and 1.6 times more Water than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Baked Whole Red Potatoes have similar amounts of Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Home prepared Hash Brown Potatoes have 3 times more Energy, 83.5 times more Fat, 47.1 times more Saturated Fat, 22.5 times more Omega 3, 89.1 times more Omega 6, 1.8 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Home prepared Hash Brown Potatoes and Baked Whole Red Potatoes have similar amounts of Sugars per 1 kg.
• Both Home prepared Hash Brown Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.