Comparing Nutrients in 100 calories Frozen Potato Puffs VS Oven-heated Frozen Potato Puffs

Weight per 100 calories

• Frozen Potato Puffs: 56.2g
• Oven-heated Frozen Potato Puffs: 52g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 100 calories - Frozen Potato Puffs or Oven-heated Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Frozen Potato Puffs	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.04% 4.9g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	6.57% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	11% 14.2g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	0.19% 0.14g	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% 0g	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	% 0.09g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.073g	% 0.042g	g per day for Men 19-50 years
Fiber	3.4% 1.3g	2.74% 1.04g	38g per day for Men 19-50 years
Protein	1.94% 1.1g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.64% 0.034mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.37% 1mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	4.85% 0.063mg	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	2.4% 9.55μg	3% 12μg	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	4.3% 3.88mg	2.3% 2.1mg	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	0.41% 0.062mg	0.9% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	1.6% 1.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	0.73% 7.3mg	0.73% 7.3mg	1000mg per day for Men 19-50 years
Copper	4.7% 0.042mg	4.57% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.3μg	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	3.3% 0.26mg	3.78% 0.3mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.1% 8.85mg	420mg per day for Men 19-50 years
Manganese	2.7% 0.062mg	2.88% 0.066mg	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	5.14% 36mg	6.25% 43.8mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	4.4% 149mg	3400mg per day for Men 19-50 years
Selenium	0.31% 0.17μg	0.38% 0.21μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	1.33% 0.15mg	1.42% 0.16mg	11mg per day for Men 19-50 years
Water	0.95% 35.3g	0.84% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Potato Puffs vs Oven-heated Frozen Potato Puffs:

• Frozen Potato Puffs, Unprepared have 2.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.9 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.3 times more Vitamin B9 and 1.4 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Frozen Potato Puffs vs Oven-heated Frozen Potato Puffs:

Both Frozen Potato Puffs, Unprepared and Oven-heated Frozen Potato Puffs have similar amounts of minerals per 100 kcal
• Both Frozen Potato Puffs, Unprepared and Oven-heated Frozen Potato Puffs have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 100 kcal.
• Both Frozen Potato Puffs, Unprepared as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Calcium and Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Potato Puffs, Unprepared have 1.2 times more Omega 3, 1.5 times more Omega 6 and 1.2 times more Fiber than Oven-heated Frozen Potato Puffs.
• Both Frozen Potato Puffs, Unprepared and Oven-heated Frozen Potato Puffs have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 100 kcal.
• Both Frozen Potato Puffs, Unprepared as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.