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

Macros Ratio

	Protein	Fat	Carbs
Frozen Extruded Par Fried Potatoes	4%	50%	46%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen Extruded Par Fried Potatoes	Potato Skin	Recommended Dietary Allowance
Energy	89.7% 2600kcal	20% 580kcal	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	96% 124g	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	76.3% 29g	65.8% 25g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Extruded Par Fried Potatoes	Potato Skin	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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 Extruded Par Fried Potatoes	Potato Skin	Recommended Dietary Allowance
Calcium	9% 90mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	262% 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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	126% 4300mg	121% 4130mg	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	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	13.5% 499g	22.5% 833g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Extruded Par Fried Potatoes versus 1 kg of Potato Skin 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 Potato Skin:

• 1 kilogram of Frozen Extruded Par Fried Potatoes has 3.5 times more Vitamin B1, 2.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.3 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.3 times more Vitamin B6 and 1.8 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried Potatoes and Potato Skin provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Extruded Par Fried Potatoes has 2 times more Phosphorus and 49 times more Sodium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 3.3 times more Calcium, 13.2 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 2.7 times more Manganese and 1.7 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried Potatoes and Potato Skin contain similar levels of Potassium and Zinc per one kilogram.
• 1 kilogram of Frozen Extruded Par Fried Potatoes lack sufficient amounts of Calcium
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Extruded Par Fried Potatoes has 4.5 times more Energy, 149.5 times more Fat, 174.8 times more Saturated Fat, 33.5 times more Omega 6 and 2.4 times more Carbohydrate than Potato Skin.
• Both Frozen Extruded Par Fried Potatoes and Potato Skin offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 6