Comparing Nutrients in 100 grams Dry Mashed Potato Granules VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Dry Mashed Potato Granules	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	13% 372kcal	7.55% 219kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	22% 28.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.47g	0.37% 0.27g	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	1.4% 1g	0% 0g	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	% 0.92g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 1.02g	% 0g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Pan Fried 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	37.8% 0.45mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.2% 0.86mg	18% 0.24mg	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	10% 40μg	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	41% 37mg	7.44% 6.7mg	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	1.8% 0.27mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	12.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	13.6% 1.1mg	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	8% 0.18mg	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	35% 245mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	49.3% 27μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	4.47% 67mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	8.27% 0.91mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry Mashed Potato Granules vs Pan Fried Frozen Hash Brown Potatoes:

• Granules of Dehydrated Mashed Potatoes have 3.4 times more Vitamin B1, 7.7 times more Vitamin B2, 2.1 times more Vitamin B3, 3.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 5.5 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 1.7 times more Vitamin B5, 8.1 times more Vitamin E and 2 times more Vitamin K than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes as well as Pan Fried In Canola Oil 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 Potato Granules vs Pan Fried Frozen Hash Brown Potatoes:

• Granules of Dehydrated Mashed Potatoes have 2.4 times more Calcium, 2 times more Iron, 3.5 times more Magnesium, 6.1 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium, 54.2 times more Selenium, 4.5 times more Sodium and 2.4 times more Zinc than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 15.4 times more Water than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Pan Fried In Canola Oil Frozen Hash Brown Potatoes have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Granules of Dehydrated Mashed Potatoes have 1.7 times more Energy, 3 times more Carbohydrate, 12.9 times more Sugars, more Fructose, 2.2 times more Fiber and 3.1 times more Protein than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 21.5 times more Fat, 6.8 times more Saturated Fat, 7.8 times more Omega 3 and 12.9 times more Omega 6 than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.