Comparing Nutrients in 5 ounces Pan-fried Refrigerated Hash Brown Potatoes VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Baked Potato Flesh	Recommended Dietary Allowance
Energy	12% 343kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	3.32% 2.4g	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	0.88% 0.64g	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	% 0.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	33% 0.43mg	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	NA	3.2% 12.8μg	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	4.25% 3.83mg	20% 18mg	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	16% 2.4mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.8μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	34% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	13% 1.05mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	9.92% 0.23mg	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	24.7% 173mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Pan-fried Refrigerated Hash Brown Potatoes versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes vs Baked Potato Flesh:

• 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6, 42 times more Vitamin E and 65.3 times more Vitamin K than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 3.9 times more Vitamin B1 and 4.7 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pan-fried Refrigerated Hash Brown Potatoes vs Baked Potato Flesh:

• 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 2.1 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium, 15.4 times more Sodium and 2.2 times more Zinc than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2 times more Copper and 1.5 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 2.6 times more Energy, 103 times more Fat, 31 times more Saturated Fat, 78.7 times more Omega 3, 64.4 times more Omega 6, 1.6 times more Carbohydrate, 2.4 times more Fiber and 1.7 times more Protein than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.5 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6