Comparing Nutrients in 100 calories Frozen Cottage-cut French Fried Potatoes VS Frozen Extruded Par Fried Potatoes

Weight per 100 calories

• Frozen Cottage-cut French Fried Potatoes: 65.4g
• Frozen Extruded Par Fried Potatoes: 38.5g

Frozen Extruded Par Fried French Fried Potatoes have 1.7 times more energy per unit of mass than Frozen Cottage-cut French Fried Potatoes, which is high in comparison to other foods. Frozen Cottage-cut French Fried Potatoes having above average energy density.

Which food has more nutrients per 100 calories - Frozen Cottage-cut French Fried Potatoes or Frozen Extruded Par Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.78g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	5.46% 1.75g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	2.43% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.16% 1.96g	2.94% 1.1g	38g per day for Men 19-50 years
Protein	2.82% 1.6g	1.94% 1.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	2.37% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.16% 0.015mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	4.15% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	5.33% 0.069mg	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	2.45% 9.8μg	2.1% 8.46μg	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	6.1% 5.5mg	2.7% 2.42mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cottage-cut French Fried Potatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	0.46% 4.58mg	0.35% 3.46mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	1.37% 0.012mg	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	8.58% 0.69mg	6.35% 0.51mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.5mg	1.65% 6.92mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	3.8% 0.087mg	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	4.3% 30mg	4.23% 29.6mg	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	4.86% 165mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.35% 0.19μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	12.6% 188mg	1500mg per day for Men 19-50 years
Zinc	1.72% 0.19mg	1.15% 0.13mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	0.52% 19.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Cottage-cut French Fried Potatoes vs Frozen Extruded Par Fried Potatoes:

• Frozen Cottage-cut French Fried Potatoes have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.3 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Vitamin B9 per 100 kcal.
• Both Frozen Cottage-cut French Fried Potatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Cottage-cut French Fried Potatoes vs Frozen Extruded Par Fried Potatoes:

• Frozen Cottage-cut French Fried Potatoes have 7.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 1.5 times more Zinc and 2.3 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 9 times more Sodium than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Phosphorus per 100 kcal.
• Both Frozen Cottage-cut French Fried Potatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Calcium and Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Cottage-cut French Fried Potatoes have 1.4 times more Carbohydrate, 1.8 times more Fiber and 1.5 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 1.5 times more Fat and 1.5 times more Omega 6 than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Frozen Cottage-cut French Fried Potatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.