Comparing Nutrients in 14 ounces Oven-heated Frozen French Fries VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Oven-heated Frozen French Fries	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	23% 667kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.7g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	11.7% 3.73g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	75.7% 98g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	1.1% 0.79g	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	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	% 0.44g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0.4g	g per day for Men 19-50 years
Fiber	27% 10.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	19% 10.6g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	54.3% 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	27.8% 111μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.7% 52.8mg	76.3% 68.7mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	41% 0.37mg	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	36.7% 2.94mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	27.3% 0.63mg	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	55% 385mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	6.6% 244g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oven-heated Frozen French Fries vs Frozen French Fried Potatoes:

• Oven-heated Frozen French Fried Potatoes have 1.3 times more Vitamin B1 than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.5 times more Vitamin B2 and 1.3 times more Vitamin C than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Unprepared Frozen French Fried Potatoes have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 14 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Oven-heated Frozen French Fries vs Frozen French Fried Potatoes:

• Oven-heated Frozen French Fried Potatoes have 1.3 times more Calcium, 1.5 times more Copper, 1.2 times more Magnesium, 1.3 times more Manganese and 1.4 times more Sodium than Unprepared Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Unprepared Frozen French Fried Potatoes have similar amounts of Iron, Phosphorus, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen French Fried Potatoes have 1.4 times more Fiber than Unprepared Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Unprepared Frozen French Fried Potatoes have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.