Comparing Nutrients in 300 calories Baked White Potatoes VS Refrigerated Hash Brown Potatoes

Weight per 300 calories

• Baked White Potatoes: 326g
• Refrigerated Hash Brown Potatoes: 357g

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

Which food has more nutrients per 300 calories - Baked White Potatoes or Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Baked White Potatoes	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.29% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	NA	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	4.5% 3.25g	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	1.6% 1.17g	1.77% 1.3g	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	% 2.05g	% 1.93g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	18% 6.85g	17% 6.43g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	8.04% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	6.04% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	39.6% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	70.6% 0.92mg	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	31% 124μg	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	45.7% 41mg	19.4% 17.5mg	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	0.87% 0.13mg	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	2.14% 21.4mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	24.6% 0.22mg	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	26% 2.1mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	21.7% 0.5mg	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	35% 245mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	44.6% 1518mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	12.3% 1.36mg	11mg per day for Men 19-50 years
Water	6.65% 246g	7.5% 278g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Refrigerated Hash Brown Potatoes:

• Baked Whole White Potatoes have 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin C and 6.2 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Refrigerated Hash Brown Potatoes:

• Baked Whole White Potatoes have 1.5 times more Calcium, 1.9 times more Copper, 1.2 times more Iron, 1.3 times more Magnesium and 1.2 times more Manganese than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 6.4 times more Selenium and 6.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Phosphorus, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.5 times more Sugars than Unprepared Refrigerated Hash Brown Potatoes.
• Both Baked Whole White Potatoes and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Baked Whole White Potatoes as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.