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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Oven-heated Frozen French Fries	Baked Red Potatoes	Recommended Dietary Allowance
Energy	58% 1680kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	151% 196g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 4.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	47.4% 18g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Baked Red Potatoes	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	12% 120mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	133% 4510mg	160% 5450mg	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	8% 120mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	16.6% 615g	20.7% 767g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen French Fried Potatoes have 1.8 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Vitamin B2 than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Baked Whole Red Potatoes have similar amounts of Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per 1 kg.
• Both Oven-heated Frozen French Fried Potatoes as well as Baked Whole Red 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 Baked Red Potatoes:

• Oven-heated Frozen French Fried Potatoes have 1.3 times more Calcium, 1.2 times more Manganese, 1.3 times more Phosphorus and 2.7 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Baked Whole Red Potatoes have similar amounts of Iron, Magnesium, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oven-heated Frozen French Fried Potatoes have 1.9 times more Energy, 34.8 times more Fat, 25.7 times more Saturated Fat, 1.4 times more Omega 3, 5.7 times more Omega 6, 1.5 times more Carbohydrate and 1.4 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.1 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Baked Whole Red Potatoes have similar amounts of Protein per 1 kg.
• Both Oven-heated Frozen French Fried Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.