Comparing Nutrients in 1 kilogram Frozen French Fried Potatoes VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Frozen French Fried Potatoes	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	50.7% 1470kcal	58% 1680kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	54% 52.2g	97g per day for Men 19-50 years
Saturated Fat	29.4% 9.4g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	221% 287g	130g per day for Men 19-50 years
Sugars	2.76% 2g	3.86% 2.8g	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	0% 0g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 1g	% 1.8g	g per day for Men 19-50 years
Fiber	50% 19g	68.4% 26g	38g per day for Men 19-50 years
Protein	40% 22.4g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	142% 1.84mg	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	87.5% 350μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	192% 173mg	148% 133mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	9% 90mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	150% 1.35mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	91% 2.1mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	120% 4080mg	133% 4510mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	18% 666g	16.6% 615g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Potatoes VS Oven-heated Frozen French Fries per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen French Fried Potatoes versus 1 kg of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen French Fried Potatoes vs Oven-heated Frozen French Fries:

• 1 kilogram of Frozen French Fried Potatoes has 1.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Oven-heated Frozen French Fries.
• While 1 kg of Oven-heated Frozen French Fried Potatoes contains 1.3 times more Vitamin B1 than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Oven-heated Frozen French Fries provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Frozen French Fried Potatoes have insufficient amounts of Vitamin K
• Both Unprepared Frozen French Fried Potatoes as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Frozen French Fried Potatoes vs Oven-heated Frozen French Fries:

• 1 kg of Oven-heated Frozen French Fried Potatoes contains 1.5 times more Copper, 1.3 times more Manganese and 1.4 times more Sodium than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Oven-heated Frozen French Fries contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Zinc per one kilogram.
• Both Unprepared Frozen French Fried Potatoes as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oven-heated Frozen French Fried Potatoes contains 1.4 times more Fiber than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Oven-heated Frozen French Fries offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per one kilogram.
• Both Unprepared Frozen French Fried Potatoes as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.