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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Baked White Potatoes	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	31.7% 920kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	59% 19g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	162% 211g	270% 351g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	% 6.4g	g per day for Men 19-50 years
Sucrose	% 4g	% 3.3g	g per day for Men 19-50 years
Fiber	55.3% 21g	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

	Baked White Potatoes	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	10% 100mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	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	4.67% 70mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	12.8% 473g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.3 times more Vitamin B2 and 2.4 times more Vitamin B9 than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 3.6 times more Vitamin B1, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Home prepared Hash Brown Potatoes have similar amounts of Vitamin C per 1 kg.
• Both Baked Whole White Potatoes as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Baked Whole White Potatoes have 1.6 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 1.4 times more Calcium, 2.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 48.9 times more Sodium and 1.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Home prepared Hash Brown Potatoes have similar amounts of Iron, Phosphorus and Potassium per 1 kg.
• Both Baked Whole White Potatoes 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 2.9 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, 1.7 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Home prepared Hash Brown Potatoes have similar amounts of Sugars per 1 kg.
• Both Baked Whole White Potatoes as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.