Comparing Nutrients in 14 ounces Frozen Potato Wedges VS Potato Flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Frozen Potato Wedges have 2.9 times more Vitamin C than Potato Flour.
• While Potato Flour contains 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.
• Both Frozen Potato Wedges as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Potato Wedges have 10.5 times more Water than Potato Flour.
• While Potato Flour contains 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 Frozen Potato Wedges and Potato Flour have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Potato Wedges have 6.5 times more Fat and 6.1 times more Saturated Fat than Potato Flour.
• While Potato Flour contains 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.
• Both Frozen Potato Wedges as well as Potato Flour have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.