Comparing Nutrients in 14 ounces Frozen Crosscut French Fried Sweet Potatoes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Frozen Crosscut French Fried Sweet Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	28.6% 830kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	60% 77.8g	130g per day for Men 19-50 years
Sugars	35.4% 25.6g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	12% 6.75g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Crosscut French Fried Sweet Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	64.7% 0.84mg	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	NA	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.5% 16.7mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crosscut French Fried Sweet Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	15.5% 155mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	NA	76.7% 0.69mg	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	22% 1.75mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	NA	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	30% 0.69mg	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	NA	41% 286mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	NA	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	6.5% 240g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Crosscut French Fried Sweet Potatoes vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 3 times more Vitamin C than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.

Comparing minerals per 14 ounces for Frozen Crosscut French Fried Sweet Potatoes vs Baked Red Potatoes:

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared have 4.3 times more Calcium and 17.8 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Iron, 2.2 times more Potassium and 1.3 times more Water than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared have 2.4 times more Energy, 74 times more Fat, 23.3 times more Saturated Fat, 1.3 times more Carbohydrate, 4.5 times more Sugars and 1.9 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Protein than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen Crosscut French Fried Sweet Potatoes, Unprepared as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.