Comparing Nutrients in 5 ounces Microwaved Potatoes Skin VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Microwaved Potatoes Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	6.45% 187kcal	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	32.3% 42g	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	20.5% 7.8g	12% 4.54g	38g per day for Men 19-50 years
Protein	11% 6.22g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes 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	8.4% 0.1mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	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	6.02% 24μg	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	24% 21.7mg	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

	Microwaved Potatoes Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	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	105% 8.4mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	60.4% 1.4mg	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	16.6% 116mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.43% 90g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Microwaved Potatoes Skin vs Hash Brown Potatoes:

• Microwaved Potatoes Skin no Salt have 2.3 times more Vitamin B2 than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2.4 times more Vitamin B1 and 1.5 times more Vitamin B5 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Home prepared Hash Brown Potatoes have similar amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per 5 oz.
• Both Microwaved Potatoes Skin no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Microwaved Potatoes Skin no Salt have 3.3 times more Calcium, 3 times more Copper, 10.8 times more Iron, 4 times more Manganese and 1.3 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 21.4 times more Sodium than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Home prepared Hash Brown Potatoes have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 5 oz.
• Both Microwaved Potatoes Skin no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Microwaved Potatoes Skin no Salt have 1.7 times more Fiber and 1.5 times more Protein than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2 times more Energy, 125.2 times more Fat, 72.4 times more Saturated Fat, 33.8 times more Omega 3 and 136.4 times more Omega 6 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Home prepared Hash Brown Potatoes have similar amounts of Carbohydrate per 5 oz.
• Both Microwaved Potatoes Skin no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.