Comparing Nutrients in 14 ounces Baked Red Potatoes VS Frozen O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen O'brien Potatoes	9%	2%	89%

Macro Nutrients

	Baked Red Potatoes	Frozen O'brien Potatoes	Recommended Dietary Allowance
Energy	12% 345kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	20% 7.54g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	64% 0.83mg	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	26.8% 107μg	7.94% 31.8μg	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	55.6% 50mg	50% 45mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen O'brien Potatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	56% 0.5mg	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	34.7% 2.78mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	20.5% 0.47mg	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	41% 286mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	29% 988mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	8.22% 304g	8.58% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Frozen O'brien Potatoes:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 3.4 times more Vitamin B9 than Unprepared Frozen O'brien Potatoes.
• While Unprepared Frozen O'brien Potatoes contain 1.3 times more Vitamin B5 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Unprepared Frozen O'brien Potatoes have similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 14 oz.
• Both Baked Whole Red Potatoes as well as Unprepared Frozen O'brien Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Frozen O'brien Potatoes:

• Baked Whole Red Potatoes have 1.4 times more Copper, 1.6 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Unprepared Frozen O'brien Potatoes.
• While Unprepared Frozen O'brien Potatoes contain 1.4 times more Calcium, 1.5 times more Iron and 2.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Unprepared Frozen O'brien Potatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.3 times more Protein than Unprepared Frozen O'brien Potatoes.
• Both Baked Whole Red Potatoes and Unprepared Frozen O'brien Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Baked Whole Red Potatoes as well as Unprepared Frozen O'brien Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 14 oz.