Comparing Nutrients in 1 pound Dry Mashed Potatoes Flakes VS Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Frozen Hash Brown Potatoes	10%	7%	83%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	55.4% 1606kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	5.36% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	283% 368g	62% 80.4g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	6.13% 4.45g	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	% 4.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	78.8% 30g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	67.6% 38g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	373% 4.5mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.4mg	47% 7.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	189% 9.43mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	261% 3.4mg	30.4% 0.39mg	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	52% 209μg	4.54% 18μg	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	408% 367mg	41.3% 37mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	12.2% 122mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.96% 198μg	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	68.6% 5.5mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	71.3% 299mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	28.8% 0.66mg	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	101% 708mg	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	146% 4980mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	111% 60.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	6.65% 100mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.81% 30g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Mashed Potatoes Flakes vs Frozen Hash Brown Potatoes:

• Dehydrated Mashed Potatoes Flakes have 10.2 times more Vitamin B1, 7.9 times more Vitamin B2, 3.8 times more Vitamin B3, 6.4 times more Vitamin B5, 8.6 times more Vitamin B6, 11.5 times more Vitamin B9 and 9.9 times more Vitamin C than Unprepared Frozen Hash Brown Potatoes.
• Both Dehydrated Mashed Potatoes Flakes as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Mashed Potatoes Flakes vs Frozen Hash Brown Potatoes:

• Dehydrated Mashed Potatoes Flakes have 2.7 times more Calcium, 1.6 times more Copper, 1.2 times more Iron, 6 times more Magnesium, 3.3 times more Phosphorus, 3.9 times more Potassium, 44.7 times more Selenium, 3.5 times more Sodium and 3.3 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• While Unprepared Frozen Hash Brown Potatoes contain 12 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Unprepared Frozen Hash Brown Potatoes have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dehydrated Mashed Potatoes Flakes have 4.3 times more Energy, 4.6 times more Carbohydrate, 4.7 times more Fiber and 4 times more Protein than Unprepared Frozen Hash Brown Potatoes.
• While Unprepared Frozen Hash Brown Potatoes contain 2.4 times more Omega 3 and 2.2 times more Omega 6 than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.