Comparing Nutrients in 5 ounces Boiled Potato Skin VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Boiled Potato Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.8% 111kcal	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	18.8% 24.4g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.47g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato 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	3.78% 0.045mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	8.2% 7.37mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	46% 0.42mg	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	108% 8.6mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	82.5% 1.9mg	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	11% 76.5mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	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	1.32% 20mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3% 110g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin VS Hash Brown Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato 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 Skin vs Hash Brown Potatoes:

• 5 oz of Home prepared Hash Brown Potatoes contain 5.4 times more Vitamin B1, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Hash Brown Potatoes provide similar amounts of Vitamin B2 per five ounces.
• Both Boiled Potato Skin no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Potato Skin vs Hash Brown Potatoes:

• 5 ounces of Boiled Potato Skin have 3.2 times more Calcium, 3 times more Copper, 11 times more Iron, 5.4 times more Manganese and 1.6 times more Water than Hash Brown Potatoes.
• While 5 oz of Home prepared Hash Brown Potatoes contain 1.3 times more Phosphorus, 1.4 times more Potassium and 24.4 times more Sodium than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Hash Brown Potatoes contain similar levels of Magnesium and Zinc per five ounces.
• 5 ounces of Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Boiled Potato Skin no Salt as well as Home prepared Hash Brown Potatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Home prepared Hash Brown Potatoes contain 3.4 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 and 2 times more Carbohydrate than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Hash Brown Potatoes offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6