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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oven-heated Frozen French Fries	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	137% 1.78mg	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	87.5% 350μg	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	192% 173mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	12% 120mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	103% 0.93mg	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	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	68.7% 1.58mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	133% 4510mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	16.6% 615g	18% 666g	3700g per day for Men 19-50 years

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

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

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

• Oven-heated Frozen French Fried Potatoes have 1.3 times more Calcium, 1.5 times more Copper, 1.2 times more Magnesium, 1.3 times more Manganese and 1.4 times more Sodium than Unprepared Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Unprepared Frozen French Fried Potatoes have similar amounts of Iron, Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oven-heated Frozen French Fried Potatoes have 1.4 times more Fiber than Unprepared Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Unprepared Frozen French Fried Potatoes have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 1 kg.
• Both Oven-heated Frozen French Fried Potatoes as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.