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

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Frozen Hash Brown Potatoes	10%	7%	83%

Macro Nutrients

	Dry Mashed Potato Granules	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	25.5% 738kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	27% 35g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	2.76% 2g	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	% 1.83g	NA	g per day for Men 19-50 years
Sucrose	% 2.02g	NA	g per day for Men 19-50 years
Fiber	37% 14g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	29% 16.3g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	13.3% 0.17mg	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	2% 7.94μg	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	18% 16.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.17% 86.7μg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	12.6% 0.29mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	41% 1395mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	98% 53.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	8.86% 133mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	4.23% 156g	3700g per day for Men 19-50 years

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

• Granules of Dehydrated Mashed Potatoes have 4.7 times more Vitamin B1, 18.1 times more Vitamin B2, 2.9 times more Vitamin B3, 9.9 times more Vitamin B6, 10 times more Vitamin B9 and 4.5 times more Vitamin C than Unprepared Frozen Hash Brown Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Unprepared Frozen Hash Brown Potatoes have similar amounts of Vitamin B5 per 7 oz.
• Both Granules of Dehydrated Mashed Potatoes as well as Unprepared 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 Frozen Hash Brown Potatoes:

• Granules of Dehydrated Mashed Potatoes have 4.1 times more Calcium, 8.9 times more Magnesium, 7.7 times more Manganese, 5.2 times more Phosphorus, 2.5 times more Potassium, 90.3 times more Selenium, 3 times more Sodium and 4.3 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• While Unprepared Frozen Hash Brown Potatoes contain 21.7 times more Water than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Unprepared Frozen Hash Brown Potatoes have similar amounts of Copper and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Granules of Dehydrated Mashed Potatoes have 4.5 times more Energy, 4.8 times more Carbohydrate, 5.1 times more Fiber and 4 times more Protein than Unprepared Frozen Hash Brown Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Unprepared Frozen Hash Brown Potatoes have similar amounts of Omega 3 and Omega 6 per 7 oz.
• Both Granules of Dehydrated Mashed Potatoes as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.