Comparing Nutrients in 14 ounces Frozen French Fried Potatoes with Salt VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes with Salt	6%	28%	66%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Frozen French Fried Potatoes with Salt	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	20% 583kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	61% 59.3g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	56.4% 18g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	25% 4.25g	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	92% 120g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	16% 8.9g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes with Salt	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	32.4% 0.39mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.3% 0.71mg	55% 0.71mg	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	34.7% 139μg	22% 87.3μg	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	76.3% 68.7mg	27.8% 25mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes with Salt	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	14% 0.13mg	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	30.8% 2.46mg	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	39% 0.9mg	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	47% 329mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	47.6% 1619mg	50% 1707mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	88% 1318mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	7.15% 264g	5.36% 198g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Potatoes with Salt VS Frozen Extruded Par Fried Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen French Fried Potatoes with Salt versus 14 oz of Frozen Extruded Par Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen French Fried Potatoes with Salt vs Frozen Extruded Par Fried Potatoes:

• 14 ounces of Frozen French Fried Potatoes with Salt have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B9 and 2.7 times more Vitamin C than Frozen Extruded Par Fried Potatoes.
• Both Frozen French Fried Potatoes with Salt and Frozen Extruded Par Fried Potatoes provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
• Both Unprepared Frozen French Fried Potatoes with Salt as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen French Fried Potatoes with Salt vs Frozen Extruded Par Fried Potatoes:

• 14 ounces of Frozen French Fried Potatoes with Salt have 2.9 times more Copper than Frozen Extruded Par Fried Potatoes.
• While 14 oz of Frozen Extruded Par Fried French Fried Potatoes contain 2.1 times more Iron, 1.4 times more Manganese and 1.5 times more Sodium than Unprepared Frozen French Fried Potatoes with Salt.
• Both Frozen French Fried Potatoes with Salt and Frozen Extruded Par Fried Potatoes contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per 14 ounces.
• Both Unprepared Frozen French Fried Potatoes with Salt as well as Frozen Extruded Par Fried French Fried Potatoes lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Extruded Par Fried French Fried Potatoes contain 1.8 times more Energy, 3.2 times more Fat, 4.5 times more Saturated Fat, 4.1 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Unprepared Frozen French Fried Potatoes with Salt.
• Both Frozen French Fried Potatoes with Salt and Frozen Extruded Par Fried Potatoes offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Frozen French Fried Potatoes with Salt provide inadequate amounts of Omega 6