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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Energy	38% 1098kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	73.6% 96g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	43% 16.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	64% 0.58mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	94% 3193mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	2.1% 31.8mg	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	9.25% 342g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.1 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, 42 times more Vitamin E and 7.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B1 and 4.7 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 1 lb.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.6 times more Phosphorus, 1.3 times more Potassium, 11 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Baked Whole White Potatoes have similar amounts of Calcium, Copper, Iron, Magnesium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.6 times more Energy, 68.7 times more Fat, 20.1 times more Saturated Fat, 52.5 times more Omega 3, 42.1 times more Omega 6, 1.6 times more Carbohydrate, 1.7 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.