Comparing Nutrients in 1 kilogram Frozen Potato Wedges VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Wedges	8%	15%	77%
Potato Flour	8%	1%	91%

Macro Nutrients

	Frozen Potato Wedges	Potato Flour	Recommended Dietary Allowance
Energy	44.5% 1290kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	639% 831g	130g per day for Men 19-50 years
Sugars	4.14% 3g	48.6% 35.2g	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	52.6% 20g	155% 59g	38g per day for Men 19-50 years
Protein	48.2% 27g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Wedges	Potato Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32.5% 9.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	62.5% 250μg	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	124% 112mg	42.2% 38mg	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	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Wedges	Potato Flour	Recommended Dietary Allowance
Calcium	15% 150mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	NA	219% 1.97mg	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	87.5% 7mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	NA	136% 3.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	420% 189μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	124% 870mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	116% 3940mg	294% 10010mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	18.5% 683g	1.76% 65.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Potato Wedges vs Potato Flour:

• Frozen Potato Wedges have 2.9 times more Vitamin C than Potato Flour.
• While Potato Flour contains 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.2 times more Vitamin B6 than Frozen Potato Wedges.
• Both Frozen Potato Wedges as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Potato Wedges vs Potato Flour:

• Frozen Potato Wedges have 10.5 times more Water than Potato Flour.
• While Potato Flour contains 4.3 times more Calcium, 2 times more Iron, 3.4 times more Magnesium, 1.9 times more Phosphorus, 2.5 times more Potassium and 1.5 times more Zinc than Frozen Potato Wedges.
• Both Frozen Potato Wedges and Potato Flour have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Potato Wedges have 6.5 times more Fat and 6.1 times more Saturated Fat than Potato Flour.
• While Potato Flour contains 2.8 times more Energy, 3.3 times more Carbohydrate, 11.7 times more Sugars, 3 times more Fiber and 2.6 times more Protein than Frozen Potato Wedges.
• Both Frozen Potato Wedges as well as Potato Flour have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.