Comparing Nutrients in 7 ounces Baked Potato Flesh VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Baked Potato Flesh	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	6.36% 185kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	51% 8.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	4.08% 2.96g	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	1.42% 1.03g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	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	17.4% 0.21mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	72% 0.94mg	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	4.47% 18μg	7.94% 31.8μg	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	28.2% 25.4mg	28.7% 25.8mg	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	0.53% 0.079mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	64.6% 0.58mg	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	8.7% 0.69mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	21.3% 0.49mg	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% 99mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	45.2% 679mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Hash Brown Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Hash Brown Potatoes:

• 7 oz of Home prepared Hash Brown Potatoes contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 12.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Hash Brown Potatoes provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Hash Brown Potatoes:

• 7 ounces of Baked Potato Flesh have 1.6 times more Water than Hash Brown Potatoes.
• While 7 oz of Home prepared Hash Brown Potatoes contain 1.4 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 68.4 times more Sodium and 1.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Home prepared Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Home prepared Hash Brown Potatoes contain 2.8 times more Energy, 125.2 times more Fat, 72.4 times more Saturated Fat, 33.8 times more Omega 3, 136.4 times more Omega 6, 1.6 times more Carbohydrate, 2.1 times more Fiber and 1.5 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Hash Brown Potatoes offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6