Comparing Nutrients in 1 kilogram Frozen Wedge Cut French Fried Potatoes VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Wedge Cut French Fried Potatoes	6%	40%	54%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Wedge Cut French Fried Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Energy	56% 1620kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	77% 74.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	57.6% 18.4g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	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	171% 222g	162% 211g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	NA	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	63% 24g	55.3% 21g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Wedge Cut French Fried Potatoes	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	NA	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	56.7% 51mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wedge Cut French Fried Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14% 140mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	NA	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	90% 7.2mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	NA	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	107% 750mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	253% 3800mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	NA	32% 3.5mg	11mg per day for Men 19-50 years
Water	18% 661g	20.4% 754g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes contain 2.5 times more Vitamin C than Frozen Wedge Cut French Fried Potatoes, Unprepared.

Comparing minerals per 1 kilogram for Frozen Wedge Cut French Fried Potatoes vs Baked White Potatoes:

• Frozen Wedge Cut French Fried Potatoes, Unprepared have 1.4 times more Calcium and 54.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Potassium than Frozen Wedge Cut French Fried Potatoes, Unprepared.
• Both Frozen Wedge Cut French Fried Potatoes, Unprepared and Baked Whole White Potatoes have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Wedge Cut French Fried Potatoes, Unprepared have 1.8 times more Energy, 49.8 times more Fat, 46.1 times more Saturated Fat and 1.2 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.5 times more Sugars than Frozen Wedge Cut French Fried Potatoes, Unprepared.
• Both Frozen Wedge Cut French Fried Potatoes, Unprepared and Baked Whole White Potatoes have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Frozen Wedge Cut French Fried Potatoes, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.