Comparing Nutrients in 100 grams Baked White Potatoes VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Baked White Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.17% 92kcal	8.34% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	26% 34g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	1.6% 1.16g	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	0.5% 0.36g	0.62% 0.45g	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	% 0.63g	% 0.61g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	5.8% 3.24g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	28% 0.36mg	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	9.5% 38μg	NA	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% 12.6mg	3% 2.7mg	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	0.27% 0.04mg	11.2% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	1% 10mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	12% 0.11mg	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	8% 0.64mg	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	9.8% 0.23mg	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	10.7% 75mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.37% 50.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• Baked Whole White Potatoes have 1.8 times more Vitamin B1 and 4.7 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.1 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, 42 times more Vitamin E and 7.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Vitamin B2 per 100 g.
• Both Baked Whole White Potatoes as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• Baked Whole White Potatoes have 1.5 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.6 times more Phosphorus, 1.3 times more Potassium, 11 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Calcium, Copper, Iron, Magnesium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have 1.3 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.6 times more Energy, 68.7 times more Fat, 20.1 times more Saturated Fat, 52.5 times more Omega 3, 42.1 times more Omega 6, 1.6 times more Carbohydrate, 1.7 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.