Comparing Nutrients in 500 calories Hash Brown Potatoes VS Canned Potatoes with Liquids

Weight per 500 calories

• Hash Brown Potatoes: 189g
• Canned Potatoes with Liquids: 1136g

Hash Brown Potatoes have 6 times more energy per 100g than Canned Potatoes with Liquids. It has high energy density when compared to other foods. Canned Potatoes Solids and Liquids having low energy density.

Which food has more nutrients per 500 calories - Hash Brown Potatoes or Canned Potatoes with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Canned Potatoes with Liquids	11%	2%	87%

Macro Nutrients

	Hash Brown Potatoes	Canned Potatoes with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.6g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	11% 3.55g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	48.4% 8.23g	2.34% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.2g	86.5% 112g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.35% 0.98g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.04g	42% 16g	38g per day for Men 19-50 years
Protein	10% 5.66g	24.4% 13.6g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Canned Potatoes with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	39.5% 1.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	120% 1.56mg	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	7.55% 30μg	14.2% 57μg	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	27.3% 24.5mg	96% 86.4mg	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	0.13% 0.019mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Canned Potatoes with Liquids	Recommended Dietary Allowance
Calcium	2.64% 26.4mg	44.3% 443mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	88.4% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	13% 1.04mg	102% 8.2mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	35% 0.81mg	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	19% 132mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	68.5% 2330mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	14.5% 7.95μg	55μg per day for Men 19-50 years
Sodium	43% 645mg	164% 2466mg	1500mg per day for Men 19-50 years
Zinc	8.06% 0.89mg	40.3% 4.43mg	11mg per day for Men 19-50 years
Water	2.4% 89g	27% 998g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hash Brown Potatoes vs Canned Potatoes with Liquids:

• Canned Potatoes Solids and Liquids contain 3.7 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 3.5 times more Vitamin C than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Canned Potatoes Solids and Liquids have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Home prepared Hash Brown Potatoes as well as Canned Potatoes Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hash Brown Potatoes vs Canned Potatoes with Liquids:

• Canned Potatoes Solids and Liquids contain 16.8 times more Calcium, 1.4 times more Copper, 7.9 times more Iron, 2.4 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium, 8.4 times more Selenium, 3.8 times more Sodium, 5 times more Zinc and 11.2 times more Water than Home prepared Hash Brown Potatoes.

Comparison of macro-nutrients per 500 calories:

• Home prepared Hash Brown Potatoes have 18.9 times more Fat, 10.8 times more Saturated Fat, 5.1 times more Omega 3 and 20.7 times more Omega 6 than Canned Potatoes Solids and Liquids.
• While Canned Potatoes Solids and Liquids contain 1.7 times more Carbohydrate, 2.6 times more Fiber and 2.4 times more Protein than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Canned Potatoes Solids and Liquids have similar amounts of Energy per 500 kcal.
• Both Home prepared Hash Brown Potatoes as well as Canned Potatoes Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.