Comparing Nutrients in 7 ounces Dry Mashed Potato Granules VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Dry Mashed Potato Granules	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	25.5% 738kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	43.5% 56.6g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	0.74% 0.54g	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	2.76% 2g	0% 0g	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	% 1.83g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 2.02g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	29% 16.3g	9.4% 5.26g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	36% 0.47mg	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	20% 79.4μg	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	81.6% 73.4mg	14.8% 13.3mg	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	3.57% 0.54mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	27% 2.16mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	16% 0.37mg	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	69.5% 486mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	41% 1395mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	98% 53.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	8.86% 133mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dry Mashed Potato Granules vs Pan Fried Frozen Hash Brown Potatoes:

• Granules of Dehydrated Mashed Potatoes have 3.4 times more Vitamin B1, 7.7 times more Vitamin B2, 2.1 times more Vitamin B3, 3.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 5.5 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 1.7 times more Vitamin B5, 8.1 times more Vitamin E and 2 times more Vitamin K than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dry Mashed Potato Granules vs Pan Fried Frozen Hash Brown Potatoes:

• Granules of Dehydrated Mashed Potatoes have 2.4 times more Calcium, 2 times more Iron, 3.5 times more Magnesium, 6.1 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium, 54.2 times more Selenium, 4.5 times more Sodium and 2.4 times more Zinc than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 15.4 times more Water than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Pan Fried In Canola Oil Frozen Hash Brown Potatoes have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Granules of Dehydrated Mashed Potatoes have 1.7 times more Energy, 3 times more Carbohydrate, 12.9 times more Sugars, more Fructose, 2.2 times more Fiber and 3.1 times more Protein than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 21.5 times more Fat, 6.8 times more Saturated Fat, 7.8 times more Omega 3 and 12.9 times more Omega 6 than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.