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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Frozen French Fried Potatoes	Baked Potato Skin	Recommended Dietary Allowance
Energy	50.7% 1470kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	29.4% 9.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	354% 461g	130g per day for Men 19-50 years
Sugars	2.76% 2g	19.3% 14g	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	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	50% 19g	208% 79g	38g per day for Men 19-50 years
Protein	40% 22.4g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	472% 6.14mg	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	87.5% 350μg	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	192% 173mg	150% 135mg	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	6.67% 1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Baked Potato Skin	Recommended Dietary Allowance
Calcium	9% 90mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	908% 8.17mg	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	77.5% 6.2mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	268% 6.16mg	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	119% 830mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	120% 4080mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	18% 666g	12.8% 473g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen French Fried Potatoes has 1.6 times more Vitamin B9 and 1.3 times more Vitamin C than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.4 times more Vitamin B6 than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Baked Potato Skin provide similar amounts of Vitamin B1 per one kilogram.
• Both Unprepared Frozen French Fried Potatoes as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kg of Baked Potato Skin contains 3.8 times more Calcium, 8.8 times more Copper, 11.4 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 1.4 times more Potassium and 1.4 times more Zinc than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Baked Potato Skin contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen French Fried Potatoes has 46.6 times more Fat and 36.2 times more Saturated Fat than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.3 times more Energy, 1.9 times more Carbohydrate, 4.2 times more Fiber and 1.9 times more Protein than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.