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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Potatoes	12%	2%	86%
Frozen French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Frozen Potatoes	Frozen French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	8.9% 258kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	6.16% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	75.7% 98g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	20% 7.54g	38g per day for Men 19-50 years
Protein	14% 7.86g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Potatoes	Frozen French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	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	7.94% 31.8μg	34.7% 139μg	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	41.5% 37.3mg	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	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Potatoes	Frozen French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	41.7% 3.33mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	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	14.7% 103mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	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	5.3% 79.4mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.9% 329g	7.15% 264g	3700g per day for Men 19-50 years

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

• Unprepared Frozen French Fried Potatoes with Salt contain 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 4.4 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Frozen Potatoes.
• Both Boiled and Drained Frozen Potatoes and Unprepared Frozen French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Frozen Potatoes as well as Unprepared Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Frozen Potatoes have 1.4 times more Iron and 1.2 times more Water than Unprepared Frozen French Fried Potatoes with Salt.
• While Unprepared Frozen French Fried Potatoes with Salt contain 1.9 times more Magnesium, 3.2 times more Phosphorus, 1.4 times more Potassium, 16.6 times more Sodium and 1.4 times more Zinc than Boiled and Drained Frozen Potatoes.
• Both Boiled and Drained Frozen Potatoes and Unprepared Frozen French Fried Potatoes with Salt have similar amounts of Copper and Manganese per 14 oz.
• Both Boiled and Drained Frozen Potatoes as well as Unprepared Frozen French Fried Potatoes with Salt have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unprepared Frozen French Fried Potatoes with Salt contain 2.3 times more Energy, 35.8 times more Fat, 29.6 times more Saturated Fat, 1.5 times more Omega 3, 6.3 times more Omega 6, 1.7 times more Carbohydrate and 1.4 times more Fiber than Boiled and Drained Frozen Potatoes.
• Both Boiled and Drained Frozen Potatoes and Unprepared Frozen French Fried Potatoes with Salt have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Frozen Potatoes as well as Unprepared Frozen French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.