Comparing Nutrients in 1 pound Potato Skin VS Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen Hash Brown Potatoes	10%	7%	83%

Macro Nutrients

	Potato Skin	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	9.07% 263kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	43.4% 56.4g	62% 80.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	21% 11.7g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen 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	7.94% 0.095mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	47% 7.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	13.6% 136mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	184% 14.7mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	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	24.6% 172mg	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	6.65% 100mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Frozen Hash Brown Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Frozen Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Potato Skin has 2.7 times more Vitamin B2, 2.7 times more Vitamin B6, 4.3 times more Vitamin B9 and 1.4 times more Vitamin C than Frozen Hash Brown Potatoes.
• While 1 lb of Unprepared Frozen Hash Brown Potatoes contains 4.6 times more Vitamin B1 and 1.6 times more Vitamin B3 than Raw Potato Skin.
• Both Potato Skin and Frozen Hash Brown Potatoes provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Potato Skin as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Frozen Hash Brown Potatoes:

• 1 pound of Potato Skin has 3 times more Calcium, 4.3 times more Copper, 3.3 times more Iron, 2.1 times more Magnesium, 4.1 times more Manganese, 1.4 times more Potassium and 1.7 times more Zinc than Frozen Hash Brown Potatoes.
• Both Potato Skin and Frozen Hash Brown Potatoes contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Frozen Hash Brown Potatoes lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Unprepared Frozen Hash Brown Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.8 times more Fiber and 1.2 times more Protein than Frozen Hash Brown Potatoes.
• While 1 lb of Unprepared Frozen Hash Brown Potatoes contains 1.4 times more Energy, 6.4 times more Omega 3 and 1.4 times more Carbohydrate than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Unprepared Frozen Hash Brown Potatoes provide inadequate amounts of Omega 6 in one pound.