Comparing Nutrients in 1 kilogram Cooked Frozen Potatoes with Salt VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Potatoes with Salt	12%	2%	86%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Cooked Frozen Potatoes with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	21.7% 630kcal	58% 1680kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	54% 52.2g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	221% 287g	130g per day for Men 19-50 years
Sugars	NA	3.86% 2.8g	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	0% 0g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	37% 14g	68.4% 26g	38g per day for Men 19-50 years
Protein	35.4% 20g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Potatoes with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	142% 1.84mg	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	20% 80μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 94mg	148% 133mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Potatoes with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	7% 70mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	150% 1.35mg	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	105% 8.4mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	91% 2.1mg	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	37% 260mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	133% 4510mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	22.4% 828g	16.6% 615g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Potatoes with Salt VS Oven-heated Frozen French Fries per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Potatoes with Salt versus 1 kg of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Potatoes with Salt vs Oven-heated Frozen French Fries:

• 1 kg of Oven-heated Frozen French Fried Potatoes contains 1.3 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Oven-heated Frozen French Fries provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Frozen Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Boiled Frozen Potatoes, drained with Salt as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Potatoes with Salt vs Oven-heated Frozen French Fries:

• 1 kilogram of Cooked Frozen Potatoes with Salt has 8 times more Sodium and 1.3 times more Water than Oven-heated Frozen French Fries.
• While 1 kg of Oven-heated Frozen French Fried Potatoes contains 1.7 times more Copper, 2.4 times more Magnesium, 3.7 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Oven-heated Frozen French Fries contain similar levels of Iron and Manganese per one kilogram.
• Both Boiled Frozen Potatoes, drained with Salt as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oven-heated Frozen French Fried Potatoes contains 2.7 times more Energy, 40.2 times more Fat, 30.3 times more Saturated Fat, 2.1 times more Carbohydrate, 1.9 times more Fiber and 1.3 times more Protein than Boiled Frozen Potatoes, drained with Salt.
• Both Boiled Frozen Potatoes, drained with Salt as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.