Comparing Nutrients in 14 ounces Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	45.6% 1322kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	76.6% 74.3g	61% 59.3g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	56.4% 18g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	33% 5.58g	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	121% 157g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	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	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	33.4% 12.7g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	25% 14g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	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	26.5% 0.32mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.3% 2.4mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	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	22% 87.3μg	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	27.3% 24.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	82.4% 6.6mg	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	54.4% 381mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	50% 1707mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	162% 2433mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.8% 141g	5.36% 198g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Frozen Extruded Par Fried Potatoes:

Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of vitamins per 14 oz
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 14 oz.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Frozen Extruded Par Fried Potatoes:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Sodium and 1.2 times more Zinc than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 1.4 times more Water than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.3 times more Energy, 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 6, 1.3 times more Carbohydrate and 1.3 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Fiber per 14 oz.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.