Comparing Nutrients in 300 calories Baked Potato Skin VS Pan-fried Refrigerated Hash Brown Potatoes

Weight per 300 calories

• Baked Potato Skin: 152g
• Pan-fried Refrigerated Hash Brown Potatoes: 124g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Pan-fried Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Baked Potato Skin	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	32.4% 42g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	2% 1.44g	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	0.77% 0.56g	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	% 0.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.5% 12g	11.7% 4.46g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	2.8% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	24.7% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	34.6% 0.45mg	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	8.33% 33.3μg	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	22.7% 20.5mg	3.7% 3.35mg	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	0.4% 0.061mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	20.2% 24.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	14.7% 0.13mg	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	133% 10.7mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	12% 0.28mg	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	22% 153mg	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	NA	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	6.36% 95mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	1.7% 62.7g	3700g per day for Men 19-50 years

Baked Potato Skin VS Pan-fried Refrigerated Hash Brown Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Pan-fried Refrigerated Hash Brown Potatoes?

Lets compare vitamin content per 300 calories of Baked Potato Skin vs Pan-fried Refrigerated Hash Brown Potatoes:

• 300 calories of Baked Potato Skin have 5.5 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 6.1 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 300 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 34.4 times more Vitamin E and 9.4 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 300 calories of Pan-fried Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Baked Potato Skin as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Potato Skin vs Pan-fried Refrigerated Hash Brown Potatoes:

• 300 calories of Baked Potato Skin have 9.3 times more Copper, 11.6 times more Iron, 1.6 times more Magnesium and 3.3 times more Manganese than Pan-fried Refrigerated Hash Brown Potatoes.
• While 300 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 3 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Phosphorus, Potassium and Zinc per 300 calories.
• Both Baked Potato Skin as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Skin have 1.7 times more Carbohydrate, 2.7 times more Fiber and 1.6 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 300 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 84.3 times more Fat, 64.4 times more Omega 3 and 52.7 times more Omega 6 than Baked Potato Skin.
• Both Baked Potato Skin and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6