Comparing Nutrients in 14 ounces Frozen Potato Puffs VS Cooked Frozen Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Cooked Frozen Potatoes	12%	2%	86%

Macro Nutrients

	Frozen Potato Puffs	Cooked Frozen Potatoes	Recommended Dietary Allowance
Energy	24.4% 706kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	35.6% 34.6g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.63g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	67.7% 11.5g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	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	0% 0g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Cooked Frozen Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	61.7% 0.8mg	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	17% 67.5μg	7.94% 31.8μg	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	30.4% 27.4mg	41.5% 37.3mg	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	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Cooked Frozen Potatoes	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	34.4% 0.31mg	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	23.3% 1.87mg	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	32% 0.73mg	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	36.3% 254mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	113% 1699mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	6.74% 249g	8.9% 329g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Potato Puffs vs Cooked Frozen Potatoes:

• Frozen Potato Puffs, Unprepared have 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled and Drained Frozen Potatoes.
• While Boiled and Drained Frozen Potatoes contain 1.4 times more Vitamin C than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Boiled and Drained Frozen Potatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Frozen Potato Puffs, Unprepared as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Potato Puffs vs Cooked Frozen Potatoes:

• Frozen Potato Puffs, Unprepared have 1.9 times more Calcium, 1.5 times more Magnesium, 2.5 times more Phosphorus and 21.4 times more Sodium than Boiled and Drained Frozen Potatoes.
• While Boiled and Drained Frozen Potatoes contain 1.8 times more Iron, 1.7 times more Manganese and 1.3 times more Water than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Boiled and Drained Frozen Potatoes have similar amounts of Copper, Potassium and Zinc per 14 oz.
• Both Frozen Potato Puffs, Unprepared as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Potato Puffs, Unprepared have 2.7 times more Energy, 67 times more Fat, 41.7 times more Saturated Fat, 17.8 times more Omega 3, 69.1 times more Omega 6, 1.7 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Frozen Potatoes.
• Both Frozen Potato Puffs, Unprepared and Boiled and Drained Frozen Potatoes have similar amounts of Protein per 14 oz.
• Both Frozen Potato Puffs, Unprepared as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.