Comparing Nutrients in 1 kilogram Baked Potato Skin VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Baked Potato Skin	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	68.3% 1980kcal	89.7% 2600kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	154% 150g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	142% 45.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	63% 10.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	232% 302g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	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	208% 79g	76.3% 29g	38g per day for Men 19-50 years
Protein	76.6% 43g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	138% 1.8mg	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	55% 220μg	55% 220μg	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	150% 135mg	70% 63mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	34% 340mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	35.6% 0.32mg	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	880% 70.4mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	99% 2.27mg	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	144% 1010mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	126% 4300mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	327% 4900mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	12.8% 473g	13.5% 499g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Frozen Extruded Par Fried Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Frozen Extruded Par Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Frozen Extruded Par Fried Potatoes:

• 1 kilogram of Baked Potato Skin has 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.1 times more Vitamin C than Frozen Extruded Par Fried Potatoes.
• Both Baked Potato Skin and Frozen Extruded Par Fried Potatoes provide similar amounts of Vitamin B9 per one kilogram.
• Both Baked Potato Skin as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Frozen Extruded Par Fried Potatoes:

• 1 kilogram of Baked Potato Skin has 3.8 times more Calcium, 25.5 times more Copper, 5.3 times more Iron, 2.4 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Frozen Extruded Par Fried Potatoes.
• While 1 kg of Frozen Extruded Par Fried French Fried Potatoes contains 23.3 times more Sodium than Baked Potato Skin.
• 1 kilogram of Frozen Extruded Par Fried Potatoes lack sufficient amounts of Calcium
• Both Baked Potato Skin as well as Frozen Extruded Par Fried French Fried Potatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 1.5 times more Carbohydrate, 2.7 times more Fiber and 1.5 times more Protein than Frozen Extruded Par Fried Potatoes.
• While 1 kg of Frozen Extruded Par Fried French Fried Potatoes contains 1.3 times more Energy, 149.5 times more Fat, 174.8 times more Saturated Fat and 33.5 times more Omega 6 than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 6