Comparing Nutrients in 7 ounces Microwaved Potatoes Skin VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Microwaved Potatoes Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	9.03% 262kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	45.2% 58.8g	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	28.7% 11g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	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	11.7% 0.14mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	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	8.43% 33.7μg	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	33.7% 30.4mg	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

	Microwaved Potatoes Skin	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	9.13% 91mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	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	147% 11.8mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	84.6% 1.94mg	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	23.2% 163mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	45.2% 679mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.53% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Microwaved Potatoes Skin vs Hash Brown Potatoes:

• Microwaved Potatoes Skin no Salt have 2.3 times more Vitamin B2 than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2.4 times more Vitamin B1 and 1.5 times more Vitamin B5 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Home prepared Hash Brown Potatoes have similar amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per 7 oz.
• Both Microwaved Potatoes Skin no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Microwaved Potatoes Skin vs Hash Brown Potatoes:

• Microwaved Potatoes Skin no Salt have 3.3 times more Calcium, 3 times more Copper, 10.8 times more Iron, 4 times more Manganese and 1.3 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 21.4 times more Sodium than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Home prepared Hash Brown Potatoes have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 7 oz.
• Both Microwaved Potatoes Skin no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Microwaved Potatoes Skin no Salt have 1.7 times more Fiber and 1.5 times more Protein than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2 times more Energy, 125.2 times more Fat, 72.4 times more Saturated Fat, 33.8 times more Omega 3 and 136.4 times more Omega 6 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Home prepared Hash Brown Potatoes have similar amounts of Carbohydrate per 7 oz.
• Both Microwaved Potatoes Skin no Salt as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.