Comparing Nutrients in 1 pound Microwaved Potatoes Skin VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Microwaved Potatoes Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	20.6% 599kcal	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	103% 134g	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	65.7% 25g	38% 14.5g	38g per day for Men 19-50 years
Protein	35.6% 20g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	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	27% 0.32mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	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	172% 2.23mg	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	19.3% 77μg	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	77% 69.4mg	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 Potatoes Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	21% 209mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	445% 4mg	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	337% 27mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	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	53% 372mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	86.7% 2948mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	103% 1551mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	7.8% 288g	5.8% 214g	3700g per day for Men 19-50 years

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

• Microwaved Potatoes Skin no Salt have 2.3 times more Vitamin B2 than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2.4 times more Vitamin B1 and 1.5 times more Vitamin B5 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Home prepared Hash Brown Potatoes have similar amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per 1 lb.
• Both Microwaved Potatoes Skin 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 Potatoes Skin vs Hash Brown Potatoes:

• Microwaved Potatoes Skin no Salt have 3.3 times more Calcium, 3 times more Copper, 10.8 times more Iron, 4 times more Manganese and 1.3 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 21.4 times more Sodium than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Home prepared Hash Brown Potatoes have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 1 lb.
• Both Microwaved Potatoes Skin 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:

• Microwaved Potatoes Skin no Salt have 1.7 times more Fiber and 1.5 times more Protein than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2 times more Energy, 125.2 times more Fat, 72.4 times more Saturated Fat, 33.8 times more Omega 3 and 136.4 times more Omega 6 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Home prepared Hash Brown Potatoes have similar amounts of Carbohydrate per 1 lb.
• Both Microwaved Potatoes Skin no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.