Comparing Nutrients in 14 ounces Baked White Potatoes VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Baked White Potatoes	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	12.6% 365kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	35.6% 34.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	17.6% 5.63g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	67.7% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	75.7% 98g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	1.53% 1.1g	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	1.97% 1.43g	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	% 2.5g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0.52g	g per day for Men 19-50 years
Fiber	22% 8.33g	24% 9.13g	38g per day for Men 19-50 years
Protein	15% 8.33g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	59.2% 0.77mg	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	37.7% 151μg	17% 67.5μg	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	55.6% 50mg	30.4% 27.4mg	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	1.06% 0.16mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	33% 0.3mg	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	31.8% 2.54mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	19% 0.44mg	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	42.5% 298mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	113% 1699mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	8.1% 299g	6.74% 249g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Frozen Potato Puffs:

• Baked Whole White Potatoes have 2.2 times more Vitamin B9 and 1.8 times more Vitamin C than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 3.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.5 times more Vitamin B5 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Potato Puffs, Unprepared have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 14 oz.
• Both Baked Whole White Potatoes as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Frozen Potato Puffs:

• Baked Whole White Potatoes have 1.7 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 2.2 times more Potassium, 1.3 times more Zinc and 1.2 times more Water than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 1.3 times more Calcium and 61.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Potato Puffs, Unprepared have similar amounts of Phosphorus per 14 oz.
• Both Baked Whole White Potatoes as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 5.5 times more Sugars than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 1.9 times more Energy, 58.1 times more Fat, 35.5 times more Saturated Fat, 15.5 times more Omega 3 and 59.2 times more Omega 6 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Potato Puffs, Unprepared have similar amounts of Carbohydrate, Fiber and Protein per 14 oz.
• Both Baked Whole White Potatoes as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.