Comparing Nutrients in 100 grams 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	9.14% 265kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.36g	0.39% 0.066g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	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	0.72% 0.52g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 0.33g	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	5.36% 3g	2.5% 1.4g	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	14.3% 0.17mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	5.7% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	14.5% 0.19mg	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	4% 16μg	1.5% 6μg	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	14.4% 13mg	5.67% 5.1mg	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	0.067% 0.01mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	6.33% 0.057mg	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	6.88% 0.55mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	4.2% 0.097mg	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	10% 70mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	6.74% 229mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	23% 342mg	14.6% 219mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.28% 84.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.