Comparing Nutrients in 1 pound Baked White Potatoes VS Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	10%	1%	89%

Macro Nutrients

	Baked White Potatoes	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Energy	14.4% 417kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	62.7% 81.6g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	1.44% 1.04g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	24% 9.07g	38g per day for Men 19-50 years
Protein	17% 9.53g	16.5% 9.25g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	NA	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	43% 172μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	39.3% 35.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	NA	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	36.3% 2.9mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	NA	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	NA	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	48.6% 340mg	NA	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	53% 1805mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	100% 1497mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	NA	11mg per day for Men 19-50 years
Water	9.25% 342g	9.6% 355g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked White Potatoes versus 1 lb of Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt:

• 1 pound of Baked White Potatoes has 1.6 times more Vitamin C than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.

Comparing minerals per 1 pound for Baked White Potatoes vs Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt:

• 1 pound of Baked White Potatoes has 2.1 times more Iron and 1.4 times more Potassium than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.
• While 1 lb of Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt contains 47.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt contain similar levels of Water per one pound.
• Both Baked Whole White Potatoes as well as Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked White Potatoes has 6.7 times more Sugars than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.
• Both Baked White Potatoes and Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.