Comparing Nutrients in 7 ounces Hash Brown Potatoes VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Hash Brown Potatoes	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	18% 526kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	51% 8.66g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	4.08% 2.96g	2.44% 1.77g	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	1.42% 1.03g	0.77% 0.56g	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	% 1.27g	% 0.65g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0.36g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.94mg	41% 0.53mg	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	7.94% 31.8μg	4.47% 18μg	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	28.7% 25.8mg	16.3% 14.7mg	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	0.13% 0.02mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	13.6% 1.1mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	12% 0.28mg	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	20% 139mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	45.2% 679mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	2.53% 94g	4.15% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Hash Brown Potatoes VS Boiled Peeled Potatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Hash Brown Potatoes vs Boiled Peeled Potatoes:

• 7 ounces of Hash Brown Potatoes have 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, 1.8 times more Vitamin C and 1.7 times more Vitamin K than Boiled Peeled Potatoes.
• 7 ounces of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2 and Vitamin K
• Both Home prepared Hash Brown Potatoes as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Hash Brown Potatoes have 1.8 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 68.4 times more Sodium and 1.7 times more Zinc than Boiled Peeled Potatoes.
• While 7 oz of Boiled Peeled Potatoes no Salt contain 1.6 times more Water than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hash Brown Potatoes have 3.1 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, 1.8 times more Carbohydrate, 1.7 times more Sugars, 1.8 times more Fiber and 1.8 times more Protein than Boiled Peeled Potatoes.
• 7 ounces of Boiled Peeled Potatoes provide inadequate amounts of Omega 3 and Omega 6