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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Hash Brown Potatoes	Canned Potatoes with Liquids	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	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	10.5% 0.14mg	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	1.25% 5μg	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	8.44% 7.6mg	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	Canned Potatoes with Liquids	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	7.78% 0.07mg	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	9% 0.72mg	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	3.1% 0.071mg	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	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	6.03% 205mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	23% 342mg	14.5% 217mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.37% 88g	3700g per day for Men 19-50 years

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

• Home prepared Hash Brown Potatoes have 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 Home prepared Hash Brown Potatoes as well as Canned Potatoes Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Home prepared Hash Brown Potatoes have 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, 1.6 times more Sodium and 1.2 times more Zinc than Canned Potatoes Solids and Liquids.
• While Canned Potatoes Solids and Liquids contain 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.

Comparison of macro-nutrients per 100 grams:

• Home prepared Hash Brown Potatoes have 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 Home prepared Hash Brown Potatoes as well as Canned Potatoes Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.