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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Boiled Potato Skin	Recommended Dietary Allowance
Energy	83.4% 2420kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	25% 8.05g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	132% 172g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	6.2% 4.5g	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	% 6.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	95% 36g	87% 33g	38g per day for Men 19-50 years
Protein	58% 32.4g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	184% 2.4mg	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	NA	25% 100μg	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	30% 27mg	57.8% 52mg	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	112% 17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	10% 100mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	976% 8.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	93% 7.4mg	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	582% 13.4mg	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	174% 1220mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	207% 7040mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	13.7% 506g	21% 778g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 1.9 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Boiled Potato Skin provide similar amounts of Vitamin B1 per one kilogram.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 2.3 times more Phosphorus, 1.7 times more Potassium, 5.5 times more Sodium and 1.4 times more Zinc than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 4.5 times more Calcium, 8.2 times more Copper, 8.2 times more Iron, 5.9 times more Manganese and 1.5 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Boiled Potato Skin contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 3.1 times more Energy, 103 times more Fat, 31 times more Saturated Fat, 78.7 times more Omega 3, 64.4 times more Omega 6 and 2 times more Carbohydrate than Boiled Potato Skin.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Boiled Potato Skin 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