Comparing Nutrients in 1 pound Regular Canned Potatoes VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Regular Canned Potatoes	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	9.4% 272kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	58.5% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	26.7% 8.54g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	47.5% 61.7g	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	27.5% 10.4g	38% 14.5g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	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	25.7% 0.31mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	65.3% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	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	6.8% 27.2μg	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	25.7% 23mg	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

	Regular Canned Potatoes	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	71.4% 5.7mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	18% 127mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	66.2% 993mg	103% 1551mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	10.3% 382g	5.8% 214g	3700g per day for Men 19-50 years

Nutrient Comparison: Regular Canned Potatoes VS Hash Brown Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Regular Canned Potatoes 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 Regular Canned Potatoes vs Hash Brown Potatoes:

• 1 lb of Home prepared Hash Brown Potatoes contains 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.5 times more Vitamin C than Canned Potatoes Solids with Salt.
• 1 pound of Regular Canned Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Canned Potatoes Solids with 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 Regular Canned Potatoes vs Hash Brown Potatoes:

• 1 pound of Regular Canned Potatoes has 2.3 times more Iron and 1.8 times more Water than Hash Brown Potatoes.
• While 1 lb of Home prepared Hash Brown Potatoes contains 5.1 times more Copper, 2.5 times more Magnesium, 2.5 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Potassium, 1.6 times more Sodium and 1.7 times more Zinc than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt as well as Home prepared Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Home prepared Hash Brown Potatoes contains 4.4 times more Energy, 59.6 times more Fat, 34.9 times more Saturated Fat, 16.1 times more Omega 3, 66.1 times more Omega 6, 2.6 times more Carbohydrate, 1.4 times more Fiber and 2.1 times more Protein than Canned Potatoes Solids with Salt.
• 1 pound of Regular Canned Potatoes provide inadequate amounts of Omega 3 and Omega 6