Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	50.3% 1460kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	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	184% 240g	162% 211g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	% 0.7g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 4g	g per day for Men 19-50 years
Fiber	52.6% 20g	55.3% 21g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	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	77.5% 310μg	95% 380μg	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	85.6% 77mg	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	6.67% 1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	13% 130mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	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	77.5% 6.2mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	116% 810mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	18% 671g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt vs Baked White Potatoes:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Vitamin C and 1.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Frozen Crinkle Cut French Fried Potatoes with Salt vs Baked White Potatoes:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Calcium and 49.9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Copper, 1.3 times more Magnesium and 1.4 times more Potassium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Baked Whole White Potatoes have similar amounts of Iron, Manganese, Phosphorus, Zinc and Water per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Energy, 33.3 times more Fat, 31.2 times more Saturated Fat and 5.2 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 7.3 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Baked Whole White Potatoes have similar amounts of Omega 3, Carbohydrate, Fiber and Protein per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.