Comparing Nutrients in 1 pound Baked Red Potatoes VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Baked Red Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	13.6% 395kcal	38% 1098kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	48% 46.7g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	55% 9.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	119% 154g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	7.26% 5.26g	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	2.75% 2g	2.8% 2.04g	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	% 2.5g	% 2.77g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	43% 16.3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	127% 1.65mg	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	30.6% 122μg	NA	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	63.5% 57mg	13.6% 12.2mg	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	2.4% 0.36mg	51% 7.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	54% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	39.7% 3.18mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	44.4% 1.02mg	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	46.7% 327mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	94% 3193mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.4% 348g	6.2% 229g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• Baked Whole Red Potatoes have 2.7 times more Vitamin B1 and 4.7 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6, 21 times more Vitamin E and 7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Vitamin B2 per 1 lb.
• Both Baked Whole Red Potatoes as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• Baked Whole Red Potatoes have 1.6 times more Copper and 1.5 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.3 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 6.4 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Calcium, Iron and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 1.2 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.8 times more Energy, 68.7 times more Fat, 20.1 times more Saturated Fat, 52.5 times more Omega 3, 42.1 times more Omega 6, 1.7 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.