Comparing Nutrients in 7 ounces Hash Brown Potatoes VS Regular Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Regular Canned Potatoes	9%	3%	88%

Macro Nutrients

	Hash Brown Potatoes	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	18% 526kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	51% 8.66g	0.77% 0.13g	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	20.8% 27g	130g per day for Men 19-50 years
Sugars	4.08% 2.96g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	12% 4.56g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Regular Canned 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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.94mg	28.7% 0.37mg	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	2.98% 12μg	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	11.2% 10mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	12.6% 0.11mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	8.37% 0.19mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	45.2% 679mg	29% 435mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	2.53% 94g	4.52% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Hash Brown Potatoes vs Regular Canned Potatoes:

• Home prepared Hash Brown Potatoes have 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.5 times more Vitamin C than Canned Potatoes Solids with Salt.
• Both Home prepared Hash Brown Potatoes as well as Canned Potatoes Solids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hash Brown Potatoes vs Regular Canned Potatoes:

• Home prepared Hash Brown Potatoes have 2.8 times more Calcium, 5.1 times more Copper, 2.5 times more Magnesium, 2.5 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Potassium, 1.6 times more Sodium and 1.7 times more Zinc than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 2.3 times more Iron, 1.8 times more Selenium and 1.8 times more Water than Home prepared Hash Brown Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Home prepared Hash Brown Potatoes have 4.4 times more Energy, 59.6 times more Fat, 34.9 times more Saturated Fat, 16.1 times more Omega 3, 66.1 times more Omega 6, 2.6 times more Carbohydrate, 1.4 times more Fiber and 2.1 times more Protein than Canned Potatoes Solids with Salt.
• Both Home prepared Hash Brown Potatoes as well as Canned Potatoes Solids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.