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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Potato Skin	17%	1%	82%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Potato Skin	Recommended Dietary Allowance
Energy	38% 1098kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	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	2.8% 2.04g	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	% 2.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	30% 11.3g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	83.4% 1.1mg	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	NA	19.3% 77μg	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	13.6% 12.2mg	57.5% 51.7mg	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	51% 7.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Potato Skin	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	213% 1.9mg	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	42% 3.36mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	119% 2.73mg	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	79% 553mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	94% 3193mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	6.2% 229g	10.2% 378g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.1 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 4.2 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 1.4 times more Magnesium, 3.2 times more Phosphorus, 1.7 times more Potassium, 7.7 times more Sodium and 1.8 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 3 times more Calcium, 4 times more Copper, 4.4 times more Iron, 2.7 times more Manganese and 1.6 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 4.2 times more Energy, 103 times more Fat, 31 times more Saturated Fat, 78.7 times more Omega 3, 64.4 times more Omega 6, 2.7 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6