Comparing Nutrients in 1 kilogram Microwaved Potato Flesh VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh	8%	1%	91%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Microwaved Potato Flesh	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	34.5% 1000kcal	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	179% 233g	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	42% 16g	84.2% 32g	38g per day for Men 19-50 years
Protein	37.5% 21g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	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	108% 1.3mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.97mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	30% 120μg	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	168% 151mg	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

	Microwaved Potato Flesh	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	5% 50mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	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	51.3% 4.1mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	156% 1090mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	20% 736g	12.8% 473g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Microwaved Potato Flesh vs Hash Brown Potatoes:

• Home prepared Hash Brown Potatoes contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt and Home prepared Hash Brown Potatoes have similar amounts of Vitamin C per 1 kg.
• Both Microwaved Potato, Flesh Only no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Microwaved Potato Flesh vs Hash Brown Potatoes:

• Microwaved Potato, Flesh Only no Salt has 1.6 times more Phosphorus and 1.6 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2.8 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.4 times more Potassium, 48.9 times more Sodium and 1.4 times more Zinc than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt and Home prepared Hash Brown Potatoes have similar amounts of Copper per 1 kg.
• Both Microwaved Potato, Flesh Only no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Home prepared Hash Brown Potatoes contain 2.7 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, 1.5 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.