Comparing Nutrients in 14 ounces Cooked Frozen Potatoes VS Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Potatoes	12%	2%	86%
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Cooked Frozen Potatoes	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	8.9% 258kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	23.6% 23g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	34% 11g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	10% 1.7g	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	73.2% 95g	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	14.6% 5.56g	31.3% 12g	38g per day for Men 19-50 years
Protein	14% 7.86g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Potatoes	Frozen Cottage-cut French Fried Potatoes	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	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	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	7.94% 31.8μg	15% 59.5μg	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	37% 33.3mg	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

	Cooked Frozen Potatoes	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	62% 0.56mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	37% 0.85mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	39.5% 1341mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	8.9% 329g	7.17% 265g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Potatoes VS Frozen Cottage-cut French Fried Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Potatoes versus 14 oz of Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Potatoes vs Frozen Cottage-cut French Fried Potatoes:

• 14 oz of Frozen Cottage-cut French Fried Potatoes contain 1.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.9 times more Vitamin B9 than Boiled and Drained Frozen Potatoes.
• Both Cooked Frozen Potatoes and Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 14 ounces.
• Both Boiled and Drained Frozen Potatoes as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Potatoes vs Frozen Cottage-cut French Fried Potatoes:

• 14 ounces of Cooked Frozen Potatoes have 1.2 times more Water than Frozen Cottage-cut French Fried Potatoes.
• While 14 oz of Frozen Cottage-cut French Fried Potatoes contain 1.8 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus and 1.6 times more Sodium than Boiled and Drained Frozen Potatoes.
• Both Cooked Frozen Potatoes and Frozen Cottage-cut French Fried Potatoes contain similar levels of Manganese, Potassium and Zinc per 14 ounces.
• Both Boiled and Drained Frozen Potatoes as well as Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Cottage-cut French Fried Potatoes contain 2.4 times more Energy, 44.5 times more Fat, 80.7 times more Saturated Fat, 10.3 times more Omega 6, 1.7 times more Carbohydrate and 2.1 times more Fiber than Boiled and Drained Frozen Potatoes.
• Both Cooked Frozen Potatoes and Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cooked Frozen Potatoes provide inadequate amounts of Omega 6