Comparing Nutrients in 500 calories Microwaved Potatoes Skin VS Hash Brown Potatoes

Weight per 500 calories

• Microwaved Potatoes Skin: 379g
• Hash Brown Potatoes: 189g

Home prepared Hash Brown Potatoes have 2 times more energy per unit of mass than Microwaved Potatoes Skin no Salt, which is high in comparison to other foods. Microwaved Potatoes Skin having average energy density.

Which food has more nutrients per 500 calories - Microwaved Potatoes Skin or Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Microwaved Potatoes Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	24.4% 23.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	11% 3.55g	32g per day for Men 19-50 years
Omega 3	2.37% 0.038g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	48.4% 8.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	51% 66.2g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	1.35% 0.98g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.62g	g per day for Men 19-50 years
Fiber	55% 21g	16% 6.04g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	68.5% 0.89mg	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	16% 64.4μg	7.55% 30μg	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	64.4% 58mg	27.3% 24.5mg	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	NA	0.13% 0.019mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	17.4% 174mg	2.64% 26.4mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	61.4% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	281% 22.5mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	20.3% 0.47mg	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	44.4% 311mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	72.4% 2462mg	32% 1087mg	3400mg per day for Men 19-50 years
Selenium	3.44% 1.9μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	4.04% 60.6mg	43% 645mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	8.06% 0.89mg	11mg per day for Men 19-50 years
Water	6.5% 241g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Microwaved Potatoes Skin vs Hash Brown Potatoes:

• Microwaved Potatoes Skin no Salt have 4.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.4 times more Vitamin C than Home prepared Hash Brown Potatoes.
• Both Microwaved Potatoes Skin no Salt and Home prepared Hash Brown Potatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Microwaved Potatoes Skin no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Microwaved Potatoes Skin vs Hash Brown Potatoes:

• Microwaved Potatoes Skin no Salt have 6.6 times more Calcium, 6 times more Copper, 21.7 times more Iron, 2.1 times more Magnesium, 8 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Potassium, 2.2 times more Zinc and 2.7 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 10.6 times more Sodium than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Microwaved Potatoes Skin no Salt have 1.7 times more Carbohydrate, 3.5 times more Fiber and 2.9 times more Protein than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 62.4 times more Fat, 36.1 times more Saturated Fat, 16.8 times more Omega 3 and 67.9 times more Omega 6 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Home prepared Hash Brown Potatoes have similar amounts of Energy per 500 kcal.
• Both Microwaved Potatoes Skin no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.