Comparing Nutrients in 100 grams Canned Potatoes with Liquids VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Canned Potatoes with Liquids	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.5% 44kcal	9.14% 265kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	25.7% 4.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.9g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	2.06% 1.5g	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	0.72% 0.52g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 0.33g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	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	2.83% 0.034mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	36.3% 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	1.25% 5μg	4% 16μg	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	8.44% 7.6mg	14.4% 13mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes with Liquids	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	3.9% 39mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	32.6% 0.29mg	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	9% 0.72mg	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	10.7% 0.25mg	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	3.14% 22mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	6.03% 205mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	14.5% 217mg	23% 342mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	2.37% 88g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Potatoes with Liquids vs Hash Brown Potatoes:

• Home prepared Hash Brown Potatoes contain 5.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 5.1 times more Vitamin B5, 3.4 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Potatoes with Liquids vs Hash Brown Potatoes:

• Canned Potatoes Solids and Liquids have 2.8 times more Calcium, 1.3 times more Iron, 1.4 times more Selenium and 1.9 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 4.2 times more Copper, 2.5 times more Magnesium, 3.5 times more Manganese, 3.2 times more Phosphorus, 2.8 times more Potassium and 1.6 times more Sodium than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Home prepared Hash Brown Potatoes have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Home prepared Hash Brown Potatoes contain 6 times more Energy, 113.8 times more Fat, 64.9 times more Saturated Fat, 30.7 times more Omega 3, 124.7 times more Omega 6, 3.6 times more Carbohydrate, 2.3 times more Fiber and 2.5 times more Protein than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.