Comparing Nutrients in 1 kilogram Microwaved Potatoes Skin VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Microwaved Potatoes Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	45.5% 1320kcal	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	228% 296g	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	145% 55g	84.2% 32g	38g per day for Men 19-50 years
Protein	78.4% 44g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	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	59% 0.71mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.94mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	378% 4.9mg	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	42.5% 170μg	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	170% 153mg	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 Potatoes Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	46% 460mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	980% 8.8mg	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	743% 59.4mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	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	117% 820mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	191% 6500mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	17% 635g	12.8% 473g	3700g per day for Men 19-50 years

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

• Microwaved Potatoes Skin no Salt have 2.3 times more Vitamin B2 than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2.4 times more Vitamin B1 and 1.5 times more Vitamin B5 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Home prepared Hash Brown Potatoes have similar amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per 1 kg.
• Both Microwaved Potatoes Skin 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 Potatoes Skin vs Hash Brown Potatoes:

• Microwaved Potatoes Skin no Salt have 3.3 times more Calcium, 3 times more Copper, 10.8 times more Iron, 4 times more Manganese and 1.3 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 21.4 times more Sodium than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Home prepared Hash Brown Potatoes have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 1 kg.
• Both Microwaved Potatoes Skin 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:

• Microwaved Potatoes Skin no Salt have 1.7 times more Fiber and 1.5 times more Protein than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2 times more Energy, 125.2 times more Fat, 72.4 times more Saturated Fat, 33.8 times more Omega 3 and 136.4 times more Omega 6 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Home prepared Hash Brown Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Microwaved Potatoes Skin no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.