Comparing Nutrients in 1 kilogram Frozen Cottage-cut French Fried Potatoes VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Dried Butternuts	Recommended Dietary Allowance
Energy	52.8% 1530kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	59.6% 57.8g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	85.7% 27.4g	41% 13g	32g per day for Men 19-50 years
Omega 3	NA	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.33g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	124% 47g	38g per day for Men 19-50 years
Protein	43.2% 24g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	431% 5.6mg	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	37.5% 150μg	165% 660μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 84mg	35.6% 32mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cottage-cut French Fried Potatoes	Dried Butternuts	Recommended Dietary Allowance
Calcium	7% 70mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	500% 4.5mg	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	131% 10.5mg	503% 40mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	2852% 65.6mg	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	65.7% 460mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	99% 3380mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	18% 668g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cottage-cut French Fried Potatoes VS Dried Butternuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Cottage-cut French Fried Potatoes versus 1 kg of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Cottage-cut French Fried Potatoes vs Dried Butternuts:

• 1 kilogram of Frozen Cottage-cut French Fried Potatoes has 1.7 times more Vitamin B3 and 2.6 times more Vitamin C than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 3.9 times more Vitamin B1, 6.4 times more Vitamin B2, 3.1 times more Vitamin B6 and 4.4 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Dried Butternuts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• Both Frozen Cottage-cut French Fried Potatoes as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Cottage-cut French Fried Potatoes vs Dried Butternuts:

• 1 kilogram of Frozen Cottage-cut French Fried Potatoes has 32 times more Sodium than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 7.6 times more Calcium, 3.2 times more Copper, 3.8 times more Iron, 14.8 times more Magnesium, 30.7 times more Manganese, 9.7 times more Phosphorus, 57.3 times more Selenium and 10.8 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Dried Butternuts contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Cottage-cut French Fried Potatoes has 2.1 times more Saturated Fat and 2 times more Carbohydrate than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 4 times more Energy, 9.9 times more Fat, 77.9 times more Omega 6, 1.6 times more Fiber and 10.3 times more Protein than Frozen Cottage-cut French Fried Potatoes.