Comparing Nutrients in 1 kilogram Oven-heated Frozen French Fries VS Cooked Frozen Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Cooked Frozen Potatoes with Salt	12%	2%	86%

Macro Nutrients

	Oven-heated Frozen French Fries	Cooked Frozen Potatoes with Salt	Recommended Dietary Allowance
Energy	58% 1680kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.2g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	107% 139g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	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	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	37% 14g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Cooked Frozen Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	155% 2.02mg	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	20% 80μg	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	104% 94mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Cooked Frozen Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	86.7% 0.78mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	80.4% 1.85mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	133% 4510mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	16.6% 615g	22.4% 828g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Cooked Frozen Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen French Fries versus 1 kg of Cooked Frozen Potatoes with Salt 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 Cooked Frozen Potatoes with Salt:

• 1 kilogram of Oven-heated Frozen French Fries has 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.5 times more Vitamin B9 and 1.4 times more Vitamin C than Cooked Frozen Potatoes with Salt.
• Both Oven-heated Frozen French Fries and Cooked Frozen Potatoes with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Frozen Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled Frozen Potatoes, drained with Salt have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oven-heated Frozen French Fries vs Cooked Frozen Potatoes with Salt:

• 1 kilogram of Oven-heated Frozen French Fries has 1.7 times more Copper, 2.4 times more Magnesium, 3.7 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Cooked Frozen Potatoes with Salt.
• While 1 kg of Boiled Frozen Potatoes, drained with Salt contains 8 times more Sodium and 1.3 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Cooked Frozen Potatoes with Salt contain similar levels of Iron and Manganese per one kilogram.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled Frozen Potatoes, drained with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen French Fries has 2.7 times more Energy, 40.2 times more Fat, 30.3 times more Saturated Fat, 2.1 times more Carbohydrate, 1.9 times more Fiber and 1.3 times more Protein than Cooked Frozen Potatoes with Salt.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled Frozen Potatoes, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.