Comparing Nutrients in 5 ounces Baked Red Potatoes VS Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Hash Brown Potatoes	10%	7%	83%

Macro Nutrients

	Baked Red Potatoes	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	4.25% 123kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.68% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	19.3% 25g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	NA	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	5.22% 2g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen 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	8.5% 0.1mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	9.16% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	9.5% 0.12mg	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	9.57% 38.3μg	1.4% 5.67μg	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% 18mg	13% 11.6mg	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	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	12.4% 0.99mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	9% 0.21mg	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	14.6% 102mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2.08% 31mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Frozen Hash Brown Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Frozen Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Frozen Hash Brown Potatoes:

• 5 ounces of Baked Red Potatoes have 3.6 times more Vitamin B2, 2.4 times more Vitamin B6, 6.8 times more Vitamin B9 and 1.5 times more Vitamin C than Frozen Hash Brown Potatoes.
• While 5 oz of Unprepared Frozen Hash Brown Potatoes contain 1.3 times more Vitamin B1 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Frozen Hash Brown Potatoes provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Baked Whole Red Potatoes as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Frozen Hash Brown Potatoes:

• 5 ounces of Baked Red Potatoes have 1.8 times more Copper, 2.5 times more Magnesium, 1.5 times more Phosphorus, 1.9 times more Potassium and 1.9 times more Zinc than Frozen Hash Brown Potatoes.
• While 5 oz of Unprepared Frozen Hash Brown Potatoes contain 1.4 times more Iron than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Frozen Hash Brown Potatoes contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Frozen Hash Brown Potatoes lack sufficient amounts of Zinc
• Both Baked Whole Red Potatoes as well as Unprepared Frozen Hash Brown Potatoes lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 1.3 times more Fiber than Frozen Hash Brown Potatoes.
• While 5 oz of Unprepared Frozen Hash Brown Potatoes contain 4.3 times more Omega 3 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Frozen Hash Brown Potatoes offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Unprepared Frozen Hash Brown Potatoes provide inadequate amounts of Omega 6 in five ounces.