Comparing Nutrients in 14 ounces Baked Potatoes VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Baked Potatoes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	12.7% 369kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	73% 95g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	1.15% 0.83g	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	1.86% 1.35g	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	% 1.75g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0.56g	g per day for Men 19-50 years
Fiber	23% 8.73g	21% 7.94g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	60% 0.78mg	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	27.8% 111μg	30.8% 123μg	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	42.3% 38mg	34% 30.6mg	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	1.06% 0.16mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	34% 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	53.6% 4.3mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	27% 0.62mg	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	39.7% 278mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	62.5% 2123mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.03% 297g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Potatoes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Whole Baked Potatoes have 1.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 1.2 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin B1 and 1.5 times more Vitamin B3 than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5, Vitamin B9 and Vitamin K per 14 oz.
• Both Whole Baked Potatoes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Potatoes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Whole Baked Potatoes have 1.5 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 1.4 times more Potassium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 34.9 times more Sodium than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium, Phosphorus, Zinc and Water per 14 oz.
• Both Whole Baked Potatoes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole Baked Potatoes have 5.6 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Energy, 38.4 times more Fat, 36.7 times more Saturated Fat and 5.9 times more Omega 6 than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 3, Carbohydrate, Fiber and Protein per 14 oz.
• Both Whole Baked Potatoes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.