Comparing Nutrients in 1 kilogram Frozen Extruded Par Fried Potatoes VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frozen Extruded Par Fried Potatoes	4%	50%	46%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen Extruded Par Fried Potatoes	Baked Potato Flesh	Recommended Dietary Allowance
Energy	89.7% 2600kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	154% 150g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	142% 45.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	76.3% 29g	39.5% 15g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Extruded Par Fried Potatoes	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	232% 3mg	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	55% 220μg	22.5% 90μg	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	70% 63mg	142% 128mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Extruded Par Fried Potatoes	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	9% 90mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	239% 2.15mg	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	165% 13mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	70% 1.6mg	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	110% 770mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	126% 4300mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	13.5% 499g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Extruded Par Fried Potatoes VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Extruded Par Fried Potatoes versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Extruded Par Fried Potatoes vs Baked Potato Flesh:

• 1 kilogram of Frozen Extruded Par Fried Potatoes has 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.4 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.4 times more Vitamin B1, 1.7 times more Vitamin B6 and 2 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried Potatoes and Baked Potato Flesh provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Extruded Par Fried Potatoes vs Baked Potato Flesh:

• 1 kilogram of Frozen Extruded Par Fried Potatoes has 3.8 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus and 98 times more Sodium than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 6.7 times more Copper, 1.4 times more Magnesium and 1.5 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried Potatoes and Baked Potato Flesh contain similar levels of Potassium and Zinc per one kilogram.
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Extruded Par Fried Potatoes has 2.8 times more Energy, 149.5 times more Fat, 174.8 times more Saturated Fat, 33.5 times more Omega 6, 1.4 times more Carbohydrate, 1.9 times more Fiber and 1.4 times more Protein than Baked Potato Flesh.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 6