Comparing Nutrients in 1 pound Microwaved Potato Flesh VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh	8%	1%	91%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Microwaved Potato Flesh	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	15.6% 454kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	58.5% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	26.7% 8.54g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	116% 19.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	123% 159g	130g per day for Men 19-50 years
Sugars	NA	9.32% 6.76g	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	NA	3.25% 2.36g	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	NA	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	19% 7.26g	38% 14.5g	38g per day for Men 19-50 years
Protein	17% 9.53g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	65.3% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.45mg	165% 2.14mg	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	13.6% 54.4μg	18% 72.6μg	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	76% 68.5mg	65.5% 59mg	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	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	119% 1.08mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	23.2% 1.86mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	48.7% 1.12mg	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	70.6% 494mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	55% 1864mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	103% 1551mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	9% 334g	5.8% 214g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Microwaved Potato Flesh vs Hash Brown Potatoes:

• Home prepared Hash Brown Potatoes contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt and Home prepared Hash Brown Potatoes have similar amounts of Vitamin C per 1 lb.
• Both Microwaved Potato, Flesh Only no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Microwaved Potato Flesh vs Hash Brown Potatoes:

• Microwaved Potato, Flesh Only no Salt has 1.6 times more Phosphorus and 1.6 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2.8 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.4 times more Potassium, 48.9 times more Sodium and 1.4 times more Zinc than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt and Home prepared Hash Brown Potatoes have similar amounts of Copper per 1 lb.
• Both Microwaved Potato, Flesh Only no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Home prepared Hash Brown Potatoes contain 2.7 times more Energy, 125.2 times more Fat, 72.4 times more Saturated Fat, 33.8 times more Omega 3, 136.4 times more Omega 6, 1.5 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.