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

Macros Ratio

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

Macro Nutrients

	Dry Mashed Potato Granules	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	58% 1687kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	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	298% 388g	62% 80.4g	130g per day for Men 19-50 years
Sugars	21.7% 15.7g	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	6.3% 4.6g	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	% 4.17g	NA	g per day for Men 19-50 years
Sucrose	% 4.63g	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	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	171% 2.05mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.3% 1.15mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	47% 7.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.56mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	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	45.4% 181μg	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	186% 168mg	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	8.16% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	18.6% 186mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	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	62% 4.94mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	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	159% 1111mg	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	94% 3189mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	6.65% 100mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	9.67% 358g	3700g per day for Men 19-50 years

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

• Granules of Dehydrated Mashed Potatoes have 4.7 times more Vitamin B1, 18.1 times more Vitamin B2, 2.9 times more Vitamin B3, 9.9 times more Vitamin B6, 10 times more Vitamin B9 and 4.5 times more Vitamin C than Unprepared Frozen Hash Brown Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Unprepared Frozen Hash Brown Potatoes have similar amounts of Vitamin B5 per 1 lb.
• Both Granules of Dehydrated Mashed Potatoes 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 Potato Granules vs Frozen Hash Brown Potatoes:

• Granules of Dehydrated Mashed Potatoes have 4.1 times more Calcium, 8.9 times more Magnesium, 7.7 times more Manganese, 5.2 times more Phosphorus, 2.5 times more Potassium, 90.3 times more Selenium, 3 times more Sodium and 4.3 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• While Unprepared Frozen Hash Brown Potatoes contain 21.7 times more Water than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Unprepared Frozen Hash Brown Potatoes have similar amounts of Copper and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Granules of Dehydrated Mashed Potatoes have 4.5 times more Energy, 4.8 times more Carbohydrate, 5.1 times more Fiber and 4 times more Protein than Unprepared Frozen Hash Brown Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Unprepared Frozen Hash Brown Potatoes have similar amounts of Omega 3 and Omega 6 per 1 lb.
• Both Granules of Dehydrated Mashed Potatoes as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.