Comparing Nutrients in 5 ounces Boiled Potato Flesh, Cooked In Skin VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	4.25% 123kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	8.34% 2.67g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	36.4% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	2.9% 2.1g	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	0.57% 0.41g	1% 0.74g	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	% 0.48g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 0.47g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	12% 4.54g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In 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	12.5% 0.15mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	51.5% 0.67mg	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	3.54% 14μg	5.67% 22.7μg	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	20.5% 18.4mg	20.5% 18.4mg	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	0.094% 0.014mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	46% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	5.5% 0.44mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	15.2% 0.35mg	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	8.9% 62.4mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.95% 109g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Hash Brown Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato Flesh, Cooked In Skin versus 5 oz of Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Flesh, Cooked In Skin vs Hash Brown Potatoes:

• 5 oz of Home prepared Hash Brown Potatoes contain 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.7 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Hash Brown Potatoes provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Potato Flesh, Cooked In Skin vs Hash Brown Potatoes:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 1.6 times more Water than Hash Brown Potatoes.
• While 5 oz of Home prepared Hash Brown Potatoes contain 1.6 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 85.5 times more Sodium and 1.6 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Home prepared Hash Brown Potatoes lack sufficient amounts of Calcium, Fluoride and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Home prepared Hash Brown Potatoes contain 3 times more Energy, 125.2 times more Fat, 72.4 times more Saturated Fat, 33.8 times more Omega 3, 136.4 times more Omega 6, 1.7 times more Carbohydrate, 1.6 times more Sugars, 1.8 times more Fiber and 1.6 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6