Comparing Nutrients in 1 pound Baked Potato Flesh VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Baked Potato Flesh	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	14.5% 422kcal	38% 1098kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	48% 46.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	55% 9.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	119% 154g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	7.26% 5.26g	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	2.8% 2.04g	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	% 2.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	43% 16.3g	38g per day for Men 19-50 years
Protein	16% 8.9g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	127% 1.65mg	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	10.2% 41μg	NA	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	64.5% 58mg	13.6% 12.2mg	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	1.2% 0.18mg	51% 7.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	54% 0.49mg	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	20% 1.6mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	44.4% 1.02mg	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	32.4% 227mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	94% 3193mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.25% 342g	6.2% 229g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Pan-fried Refrigerated Hash Brown Potatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 pound of Baked Potato Flesh has 3.9 times more Vitamin B1 and 4.7 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 42 times more Vitamin E and 65.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 pound of Baked Potato Flesh has 2 times more Copper and 1.5 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 2.1 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium, 15.4 times more Sodium and 2.2 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 1.5 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 2.6 times more Energy, 103 times more Fat, 31 times more Saturated Fat, 78.7 times more Omega 3, 64.4 times more Omega 6, 1.6 times more Carbohydrate, 2.4 times more Fiber and 1.7 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6