Comparing Nutrients in 100 grams Dry Mashed Potatoes Flakes VS Frozen Hash Brown Potatoes

Macros Ratio

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

Macro Nutrients

	Dry Mashed Potatoes Flakes	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	12.2% 354kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	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	1.35% 0.98g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	17.4% 6.6g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	15% 8.34g	3.68% 2.06g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.3% 0.99mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	1.08% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.08mg	6.46% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	6.7% 0.087mg	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	11.5% 46μg	1% 4μg	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	90% 81mg	9.1% 8.2mg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.25% 8.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	2.7% 27mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 43.7μg	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	15% 1.2mg	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	6.35% 0.15mg	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	22.3% 156mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	8.4% 285mg	3400mg per day for Men 19-50 years
Selenium	24.4% 13.4μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	2.13% 79g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry Mashed Potatoes Flakes vs Frozen Hash Brown Potatoes:

• Dehydrated Mashed Potatoes Flakes have 10.2 times more Vitamin B1, 7.9 times more Vitamin B2, 3.8 times more Vitamin B3, 6.4 times more Vitamin B5, 8.6 times more Vitamin B6, 11.5 times more Vitamin B9 and 9.9 times more Vitamin C than Unprepared Frozen Hash Brown Potatoes.
• Both Dehydrated Mashed Potatoes Flakes as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dry Mashed Potatoes Flakes vs Frozen Hash Brown Potatoes:

• Dehydrated Mashed Potatoes Flakes have 2.7 times more Calcium, 1.6 times more Copper, 1.2 times more Iron, 6 times more Magnesium, 3.3 times more Phosphorus, 3.9 times more Potassium, 44.7 times more Selenium, 3.5 times more Sodium and 3.3 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• While Unprepared Frozen Hash Brown Potatoes contain 12 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Unprepared Frozen Hash Brown Potatoes have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dehydrated Mashed Potatoes Flakes have 4.3 times more Energy, 4.6 times more Carbohydrate, 4.7 times more Fiber and 4 times more Protein than Unprepared Frozen Hash Brown Potatoes.
• While Unprepared Frozen Hash Brown Potatoes contain 2.4 times more Omega 3 and 2.2 times more Omega 6 than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 100 g.