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

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	12.2% 354kcal	9.14% 265kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	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	62.4% 81g	27% 35g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	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	1.35% 0.98g	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	% 0.89g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 0.33g	g per day for Men 19-50 years
Fiber	17.4% 6.6g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	15% 8.34g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	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	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.08mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	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	11.5% 46μg	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	90% 81mg	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	0.2% 0.03mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.25% 8.7μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	15% 1.2mg	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	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	22.3% 156mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	24.4% 13.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	23% 342mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Hash Brown Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Dry Mashed Potatoes Flakes versus 100 g of Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Dry Mashed Potatoes Flakes have 5.7 times more Vitamin B1, 3.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, 2.9 times more Vitamin B9, 6.2 times more Vitamin C and 2.4 times more Vitamin K than Hash Brown Potatoes.
• Both Dehydrated Mashed Potatoes Flakes as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Dry Mashed Potatoes Flakes have 1.9 times more Calcium, 2.2 times more Iron, 1.9 times more Magnesium, 2.2 times more Phosphorus, 1.9 times more Potassium, 26.8 times more Selenium and 1.5 times more Zinc than Hash Brown Potatoes.
• While 100 g of Home prepared Hash Brown Potatoes contain 1.8 times more Copper, 1.5 times more Manganese and 4.4 times more Sodium than Dehydrated Mashed Potatoes Flakes.
• 100 grams of Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Mashed Potatoes Flakes have 1.3 times more Energy, 2.3 times more Carbohydrate, 2.3 times more Sugars, 2.1 times more Fiber and 2.8 times more Protein than Hash Brown Potatoes.
• While 100 g of Home prepared Hash Brown Potatoes contain 30.5 times more Fat, 11.1 times more Saturated Fat, 12.5 times more Omega 3 and 46.9 times more Omega 6 than Dehydrated Mashed Potatoes Flakes.
• 100 grams of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6