Comparing Nutrients in 1 pound Boiled Potato Skin VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Boiled Potato Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	12.2% 354kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	58.5% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	26.7% 8.54g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	116% 19.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	123% 159g	130g per day for Men 19-50 years
Sugars	NA	9.32% 6.76g	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	3.25% 2.36g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	39.4% 15g	38% 14.5g	38g per day for Men 19-50 years
Protein	23% 13g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato 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	12% 0.15mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	65.3% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	165% 2.14mg	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	11.3% 45.4μg	18% 72.6μg	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	26.2% 23.6mg	65.5% 59mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	20.4% 204mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	443% 4mg	148% 1.33mg	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	344% 27.5mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	48.7% 1.12mg	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	35% 245mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	103% 1551mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	9.54% 353g	5.8% 214g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin VS Hash Brown Potatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Potato Skin vs Hash Brown Potatoes:

• 1 lb of Home prepared Hash Brown Potatoes contains 5.4 times more Vitamin B1, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Hash Brown Potatoes provide similar amounts of Vitamin B2 per one pound.
• Both Boiled Potato Skin no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Potato Skin vs Hash Brown Potatoes:

• 1 pound of Boiled Potato Skin has 3.2 times more Calcium, 3 times more Copper, 11 times more Iron, 5.4 times more Manganese and 1.6 times more Water than Hash Brown Potatoes.
• While 1 lb of Home prepared Hash Brown Potatoes contains 1.3 times more Phosphorus, 1.4 times more Potassium and 24.4 times more Sodium than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Hash Brown Potatoes contain similar levels of Magnesium and Zinc per one pound.
• 1 pound of Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Boiled Potato Skin no Salt as well as Home prepared Hash Brown Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Home prepared Hash Brown Potatoes contains 3.4 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 and 2 times more Carbohydrate than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Hash Brown Potatoes offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6