Comparing Nutrients in 5 ounces Dry Mashed Potatoes Flakes VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	17.3% 502kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	8.34% 2.67g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	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	88.5% 115g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	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	1.9% 1.4g	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	% 1.26g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0.47g	g per day for Men 19-50 years
Fiber	24.6% 9.36g	12% 4.54g	38g per day for Men 19-50 years
Protein	21% 12g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.88mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	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	16.3% 65.2μg	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	128% 115mg	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	0.28% 0.043mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	21.4% 1.7mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	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	31.6% 221mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	0.25% 9.33g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Hash Brown Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Mashed Potatoes Flakes 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 Dry Mashed Potatoes Flakes vs Hash Brown Potatoes:

• 5 ounces of Dry Mashed Potatoes Flakes have 5.7 times more Vitamin B1, 3.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, 2.9 times more Vitamin B9, 6.2 times more Vitamin C and 2.4 times more Vitamin K than Hash Brown Potatoes.
• Both Dehydrated Mashed Potatoes Flakes 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 Dry Mashed Potatoes Flakes vs Hash Brown Potatoes:

• 5 ounces of Dry Mashed Potatoes Flakes have 1.9 times more Calcium, 2.2 times more Iron, 1.9 times more Magnesium, 2.2 times more Phosphorus, 1.9 times more Potassium, 26.8 times more Selenium and 1.5 times more Zinc than Hash Brown Potatoes.
• While 5 oz of Home prepared Hash Brown Potatoes contain 1.8 times more Copper, 1.5 times more Manganese and 4.4 times more Sodium than Dehydrated Mashed Potatoes Flakes.
• 5 ounces of Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Mashed Potatoes Flakes have 1.3 times more Energy, 2.3 times more Carbohydrate, 2.3 times more Sugars, 2.1 times more Fiber and 2.8 times more Protein than Hash Brown Potatoes.
• While 5 oz of Home prepared Hash Brown Potatoes contain 30.5 times more Fat, 11.1 times more Saturated Fat, 12.5 times more Omega 3 and 46.9 times more Omega 6 than Dehydrated Mashed Potatoes Flakes.
• 5 ounces of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6