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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Oven-heated Frozen French Fries	Baked White Potatoes	Recommended Dietary Allowance
Energy	58% 1680kcal	31.7% 920kcal	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	162% 211g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 4g	g per day for Men 19-50 years
Fiber	68.4% 26g	55.3% 21g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Baked White 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	162% 2.1mg	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	95% 380μg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Baked White Potatoes	Recommended Dietary Allowance
Calcium	12% 120mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	133% 4510mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	4.67% 70mg	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	20.4% 754g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen French Fried Potatoes have 2.7 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B5 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B2 and 1.4 times more Vitamin B9 than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Baked Whole White Potatoes have similar amounts of Vitamin B6, Vitamin C and Vitamin K per 1 kg.
• Both Oven-heated Frozen French Fried Potatoes as well as Baked Whole White 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 White Potatoes:

• Oven-heated Frozen French Fried Potatoes have 1.3 times more Phosphorus and 4.6 times more Sodium than Baked Whole White Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Baked Whole White Potatoes have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Zinc and Water per 1 kg.
• Both Oven-heated Frozen French Fried Potatoes as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oven-heated Frozen French Fried Potatoes have 1.8 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, 1.4 times more Carbohydrate, 1.2 times more Fiber and 1.3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.5 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.