Comparing Nutrients in 500 calories Dry Mashed Potato Granules VS Frozen Hash Brown Potatoes

Weight per 500 calories

• Dry Mashed Potato Granules: 134g
• Frozen Hash Brown Potatoes: 610g

Dry Mashed Potato Granules have 4.5 times more energy per 100g than Frozen Hash Brown Potatoes. It has high energy density when compared to other foods. Unprepared Frozen Hash Brown Potatoes having average energy density.

Which food has more nutrients per 500 calories - Dry Mashed Potato Granules or Frozen Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Frozen Hash Brown Potatoes	10%	7%	83%

Macro Nutrients

	Dry Mashed Potato Granules	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	88.4% 115g	83% 108g	130g per day for Men 19-50 years
Sugars	6.43% 4.66g	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	1.87% 1.36g	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	% 1.24g	NA	g per day for Men 19-50 years
Sucrose	% 1.37g	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	22.5% 8.54g	38g per day for Men 19-50 years
Protein	19.7% 11g	22.4% 12.6g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.15% 1.34μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	6.57% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.27% 0.46mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	41% 0.53mg	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	13.4% 53.8μg	6.1% 24.4μg	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	55.3% 49.7mg	55.6% 50mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	5.5% 55mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	67% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.66% 266μg	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	18.3% 1.47mg	74.7% 5.98mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	38.7% 0.89mg	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	47% 329mg	41% 287mg	700mg per day for Men 19-50 years
Potassium	27.8% 945mg	51% 1738mg	3400mg per day for Men 19-50 years
Selenium	66.2% 36.4μg	3.33% 1.83μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	8.94% 134mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	11.6% 1.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.88g	13% 481g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dry Mashed Potato Granules vs Frozen Hash Brown Potatoes:

• Granules of Dehydrated Mashed Potatoes have 4 times more Vitamin B2, 2.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Unprepared Frozen Hash Brown Potatoes.
• While Unprepared Frozen Hash Brown Potatoes contain 1.6 times more Vitamin B3 and 4.2 times more Vitamin B5 than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Unprepared Frozen Hash Brown Potatoes have similar amounts of Vitamin B1 and Vitamin C per 500 kcal.
• Both Granules of Dehydrated Mashed Potatoes as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dry Mashed Potato Granules vs Frozen Hash Brown Potatoes:

• Granules of Dehydrated Mashed Potatoes have 2 times more Magnesium, 1.7 times more Manganese and 19.9 times more Selenium than Unprepared Frozen Hash Brown Potatoes.
• While Unprepared Frozen Hash Brown Potatoes contain 4.4 times more Copper, 4.1 times more Iron, 1.8 times more Potassium, 1.5 times more Sodium and 98.5 times more Water than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Unprepared Frozen Hash Brown Potatoes have similar amounts of Calcium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unprepared Frozen Hash Brown Potatoes contain 5.1 times more Omega 3 and 5.1 times more Omega 6 than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Unprepared Frozen Hash Brown Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Granules of Dehydrated Mashed Potatoes as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.