Comparing Nutrients in 7 ounces Canned Potatoes with Liquids VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Canned Potatoes with Liquids	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3% 87.3kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	15% 19.6g	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	7.3% 2.78g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	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	5.62% 0.067mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	2.5% 9.92μg	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	16.8% 15mg	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

	Canned Potatoes with Liquids	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	18% 1.43mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	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	6.24% 43.7mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28.7% 431mg	45.2% 679mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.7% 174g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes with Liquids VS Hash Brown Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Potatoes with Liquids 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 Canned Potatoes with Liquids vs Hash Brown Potatoes:

• 7 oz of Home prepared Hash Brown Potatoes contain 5.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 5.1 times more Vitamin B5, 3.4 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Potatoes Solids and Liquids.
• 7 ounces of Canned Potatoes with Liquids have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Canned Potatoes Solids and Liquids 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 Canned Potatoes with Liquids vs Hash Brown Potatoes:

• 7 ounces of Canned Potatoes with Liquids have 2.8 times more Calcium, 1.3 times more Iron and 1.9 times more Water than Hash Brown Potatoes.
• While 7 oz of Home prepared Hash Brown Potatoes contain 4.2 times more Copper, 2.5 times more Magnesium, 3.5 times more Manganese, 3.2 times more Phosphorus, 2.8 times more Potassium and 1.6 times more Sodium than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes with Liquids and Hash Brown Potatoes contain similar levels of Zinc per seven ounces.
• 7 ounces of Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Canned Potatoes Solids and Liquids 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 6 times more Energy, 113.8 times more Fat, 64.9 times more Saturated Fat, 30.7 times more Omega 3, 124.7 times more Omega 6, 3.6 times more Carbohydrate, 2.3 times more Fiber and 2.5 times more Protein than Canned Potatoes Solids and Liquids.
• 7 ounces of Canned Potatoes with Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6