Comparing Nutrients in 500 calories Baked Red Potatoes VS Frozen Hash Brown Potatoes

Weight per 500 calories

• Baked Red Potatoes: 575g
• Frozen Hash Brown Potatoes: 610g

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

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Frozen Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Hash Brown Potatoes	10%	7%	83%

Macro Nutrients

	Baked Red Potatoes	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	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	86.6% 113g	83% 108g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	22.5% 8.54g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	22.4% 12.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	6.57% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	50.3% 4.02mg	74.7% 5.98mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	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	59% 414mg	41% 287mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	51% 1738mg	3400mg per day for Men 19-50 years
Selenium	NA	3.33% 1.83μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	8.94% 134mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	11.6% 1.3mg	11mg per day for Men 19-50 years
Water	12% 441g	13% 481g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Frozen Hash Brown Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Frozen Hash Brown Potatoes?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Frozen Hash Brown Potatoes:

• 500 calories of Baked Red Potatoes have 3.4 times more Vitamin B2, 2.3 times more Vitamin B6, 6.4 times more Vitamin B9 and 1.4 times more Vitamin C than Frozen Hash Brown Potatoes.
• While 500 kcal of Unprepared Frozen Hash Brown Potatoes contain 1.4 times more Vitamin B1 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Frozen Hash Brown Potatoes provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Baked Whole Red Potatoes as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Frozen Hash Brown Potatoes:

• 500 calories of Baked Red Potatoes have 1.7 times more Copper, 2.4 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Zinc than Frozen Hash Brown Potatoes.
• While 500 kcal of Unprepared Frozen Hash Brown Potatoes contain 1.5 times more Iron than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Frozen Hash Brown Potatoes contain similar levels of Manganese and Water per 500 calories.
• Both Baked Whole Red Potatoes as well as Unprepared Frozen Hash Brown Potatoes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.2 times more Fiber than Frozen Hash Brown Potatoes.
• While 500 kcal of Unprepared Frozen Hash Brown Potatoes contain 4.5 times more Omega 3 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Frozen Hash Brown Potatoes offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Unprepared Frozen Hash Brown Potatoes provide inadequate amounts of Omega 6 in 500 calories.