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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Baked Red Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	4.25% 123kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	17% 2.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	37% 48g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	2.27% 1.64g	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	0.88% 0.64g	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	% 0.86g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	39.6% 0.51mg	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	NA	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	4.25% 3.83mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	23% 27.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pan-fried Refrigerated 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	17% 0.15mg	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	12.4% 0.99mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	14% 0.32mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.94% 109g	1.94% 71.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Pan-fried Refrigerated 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 Pan-fried Refrigerated Hash Brown Potatoes:

• 5 ounces of Baked Red Potatoes have 2.7 times more Vitamin B1 and 4.7 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 5 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6, 21 times more Vitamin E and 7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Baked Whole Red Potatoes as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Red Potatoes have 1.6 times more Copper and 1.5 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 5 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.3 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 6.4 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Iron and Magnesium per five ounces.
• Both Baked Whole Red Potatoes as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.8 times more Energy, 68.7 times more Fat, 20.1 times more Saturated Fat, 52.5 times more Omega 3, 42.1 times more Omega 6, 1.7 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6