Comparing Nutrients in 1 kilogram Oven-heated Frozen Potato Puffs VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Baked Red Potatoes	Recommended Dietary Allowance
Energy	66.2% 1920kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	93% 91g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	51.8% 16.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	151% 196g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	19.7% 14.3g	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	0% 0g	6.07% 4.4g	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	% 1.9g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 4.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	47.4% 18g	38g per day for Men 19-50 years
Protein	38% 21.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	163% 2.12mg	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	57.5% 230μg	67.5% 270μg	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	44.4% 40mg	140% 126mg	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	17.3% 2.6mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	14% 140mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	1.58% 63μg	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	72.5% 5.8mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	75.2% 1.73mg	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	120% 840mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	309% 4630mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	16% 597g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen Potato Puffs vs Baked Red Potatoes:

• Oven-heated Frozen Potato Puffs have 3.3 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B2, 1.8 times more Vitamin B6 and 3.2 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Oven-heated Frozen Potato Puffs as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oven-heated Frozen Potato Puffs vs Baked Red Potatoes:

• Oven-heated Frozen Potato Puffs have 1.6 times more Calcium and 38.6 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Copper, 1.6 times more Magnesium, 1.4 times more Manganese, 1.9 times more Potassium, 1.3 times more Zinc and 1.3 times more Water than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Baked Whole Red Potatoes have similar amounts of Iron and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oven-heated Frozen Potato Puffs have 2.2 times more Energy, 60.3 times more Fat, 41.4 times more Saturated Fat, 13.7 times more Omega 3, 43.8 times more Omega 6 and 1.4 times more Carbohydrate than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.3 times more Sugars than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Baked Whole Red Potatoes have similar amounts of Fiber and Protein per 1 kg.
• Both Oven-heated Frozen Potato Puffs as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.