Comparing Nutrients in 7 ounces Boiled Potato Skin VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Boiled Potato Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	5.34% 155kcal	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	26.3% 34g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	NA	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	17.2% 6.55g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	10% 5.68g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato 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	5.3% 0.064mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	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	4.96% 20μg	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	11.5% 10.3mg	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	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	151% 12mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	115% 2.66mg	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	15.3% 107mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	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	1.85% 27.8mg	45.2% 679mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.17% 154g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin VS Hash Brown Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potato Skin 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 Boiled Potato Skin vs Hash Brown Potatoes:

• 7 oz of Home prepared Hash Brown Potatoes contain 5.4 times more Vitamin B1, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Hash Brown Potatoes provide similar amounts of Vitamin B2 per seven ounces.
• Both Boiled Potato Skin no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Skin vs Hash Brown Potatoes:

• 7 ounces of Boiled Potato Skin have 3.2 times more Calcium, 3 times more Copper, 11 times more Iron, 5.4 times more Manganese and 1.6 times more Water than Hash Brown Potatoes.
• While 7 oz of Home prepared Hash Brown Potatoes contain 1.3 times more Phosphorus, 1.4 times more Potassium and 24.4 times more Sodium than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Hash Brown Potatoes contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Boiled Potato Skin no Salt as well as Home prepared Hash Brown Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Home prepared Hash Brown Potatoes contain 3.4 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 and 2 times more Carbohydrate than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Hash Brown Potatoes offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6