Comparing Nutrients in 1 pound Hash Brown Potatoes VS Canned Potatoes with Liquids

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Canned Potatoes with Liquids	11%	2%	87%

Macro Nutrients

	Hash Brown Potatoes	Canned Potatoes with Liquids	Recommended Dietary Allowance
Energy	41.4% 1202kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	58.5% 56.8g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	26.7% 8.54g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	116% 19.8g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 159g	34.5% 45g	130g per day for Men 19-50 years
Sugars	9.32% 6.76g	NA	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	3.25% 2.36g	NA	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Canned Potatoes with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.4mg	25.2% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	48% 0.62mg	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	18% 72.6μg	5.67% 22.7μg	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	65.5% 59mg	38.3% 34.5mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Canned Potatoes with Liquids	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	31% 2.5mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	14% 0.32mg	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	45.4% 318mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	27.3% 930mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	103% 1551mg	65.6% 984mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	5.8% 214g	10.8% 398g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hash Brown Potatoes vs Canned Potatoes with Liquids:

• Home prepared Hash Brown Potatoes have 5.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 5.1 times more Vitamin B5, 3.4 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Potatoes Solids and Liquids.
• Both Home prepared Hash Brown Potatoes as well as Canned Potatoes Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hash Brown Potatoes vs Canned Potatoes with Liquids:

• Home prepared Hash Brown Potatoes have 4.2 times more Copper, 2.5 times more Magnesium, 3.5 times more Manganese, 3.2 times more Phosphorus, 2.8 times more Potassium, 1.6 times more Sodium and 1.2 times more Zinc than Canned Potatoes Solids and Liquids.
• While Canned Potatoes Solids and Liquids contain 2.8 times more Calcium, 1.3 times more Iron, 1.4 times more Selenium and 1.9 times more Water than Home prepared Hash Brown Potatoes.

Comparison of macro-nutrients per 1 pound:

• Home prepared Hash Brown Potatoes have 6 times more Energy, 113.8 times more Fat, 64.9 times more Saturated Fat, 30.7 times more Omega 3, 124.7 times more Omega 6, 3.6 times more Carbohydrate, 2.3 times more Fiber and 2.5 times more Protein than Canned Potatoes Solids and Liquids.
• Both Home prepared Hash Brown Potatoes as well as Canned Potatoes Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.