Comparing Nutrients in 1 kilogram Oven-heated Frozen French Fries VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Oven-heated Frozen French Fries	Baked Potato Skin	Recommended Dietary Allowance
Energy	58% 1680kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	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	221% 287g	354% 461g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	208% 79g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	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	107% 1.28mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	70% 280μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	148% 133mg	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	7.33% 1.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Baked Potato Skin	Recommended Dietary Allowance
Calcium	12% 120mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	93% 7.4mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	139% 970mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	133% 4510mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	16.6% 615g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen French Fries 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 Oven-heated Frozen French Fries vs Baked Potato Skin:

• 1 kilogram of Oven-heated Frozen French Fries has 1.3 times more Vitamin B9 and 1.5 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 3.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.3 times more Vitamin B6 than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Baked Potato Skin provide similar amounts of Vitamin B1 and Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Oven-heated Frozen French Fried Potatoes as well as Baked Potato Skin have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Oven-heated Frozen French Fries vs Baked Potato Skin:

• 1 kilogram of Oven-heated Frozen French Fries has 1.5 times more Sodium than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.8 times more Calcium, 6.1 times more Copper, 9.5 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 1.3 times more Potassium and 1.3 times more Zinc than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Baked Potato Skin contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Oven-heated Frozen French Fried Potatoes as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen French Fries has 52.2 times more Fat and 39.6 times more Saturated Fat than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.6 times more Carbohydrate, 3 times more Fiber and 1.6 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Baked Potato Skin offer comparable quantities of Energy per one kilogram.
• Both Oven-heated Frozen French Fried Potatoes as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.