Comparing Nutrients in 14 ounces Potato Flour VS Frozen Potato Wedges

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Frozen Potato Wedges	8%	15%	77%

Macro Nutrients

	Potato Flour	Frozen Potato Wedges	Recommended Dietary Allowance
Energy	49% 1417kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.4% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	77.7% 101g	130g per day for Men 19-50 years
Sugars	19.3% 14g	1.64% 1.2g	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	61.6% 23.4g	21% 7.94g	38g per day for Men 19-50 years
Protein	49% 27.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Frozen Potato Wedges	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	235% 3.05mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13% 3.87μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	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	16.8% 15mg	49.4% 44.5mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Frozen Potato Wedges	Recommended Dietary Allowance
Calcium	25.8% 258mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	NA	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	68.5% 5.48mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	167% 75μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	95% 667mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	117% 3973mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.7% 26g	7.33% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Frozen Potato Wedges per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Flour versus 14 oz of Frozen Potato Wedges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Flour vs Frozen Potato Wedges:

• 14 ounces of Potato Flour have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.2 times more Vitamin B6 than Frozen Potato Wedges.
• While 14 oz of Frozen Potato Wedges contain 2.9 times more Vitamin C than Potato Flour.
• Both Potato Flour as well as Frozen Potato Wedges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Flour vs Frozen Potato Wedges:

• 14 ounces of Potato Flour have 4.3 times more Calcium, 2 times more Iron, 3.4 times more Magnesium, 1.9 times more Phosphorus, 2.5 times more Potassium and 1.5 times more Zinc than Frozen Potato Wedges.
• Both Potato Flour and Frozen Potato Wedges contain similar levels of Sodium per 14 ounces.
• 14 ounces of Frozen Potato Wedges lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Flour have 2.8 times more Energy, 3.3 times more Carbohydrate, 11.7 times more Sugars, 3 times more Fiber and 2.6 times more Protein than Frozen Potato Wedges.
• While 14 oz of Frozen Potato Wedges contain 6.5 times more Fat than Potato Flour.
• Both Potato Flour as well as Frozen Potato Wedges provide inadequate amounts of Omega 6 in 14 ounces.