Comparing Nutrients in 1 kilogram Cooked Frozen Potatoes VS Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Potatoes	12%	2%	86%
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Cooked Frozen Potatoes	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	22.4% 650kcal	52.8% 1530kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	59.6% 57.8g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	85.7% 27.4g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	25.5% 4.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	184% 240g	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	37% 14g	79% 30g	38g per day for Men 19-50 years
Protein	35.4% 20g	43.2% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Potatoes	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	138% 1.8mg	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	37.5% 150μg	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	104% 94mg	93% 84mg	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

	Cooked Frozen Potatoes	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	7% 70mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	157% 1.4mg	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	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	93% 2.14mg	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	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	99% 3380mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	22.4% 828g	18% 668g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Potatoes VS Frozen Cottage-cut French Fried Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Potatoes versus 1 kg of Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Potatoes vs Frozen Cottage-cut French Fried Potatoes:

• 1 kg of Frozen Cottage-cut French Fried Potatoes contains 1.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.9 times more Vitamin B9 than Boiled and Drained Frozen Potatoes.
• Both Cooked Frozen Potatoes and Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per one kilogram.
• Both Boiled and Drained Frozen Potatoes as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Potatoes vs Frozen Cottage-cut French Fried Potatoes:

• 1 kilogram of Cooked Frozen Potatoes has 1.2 times more Water than Frozen Cottage-cut French Fried Potatoes.
• While 1 kg of Frozen Cottage-cut French Fried Potatoes contains 1.8 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus and 1.6 times more Sodium than Boiled and Drained Frozen Potatoes.
• Both Cooked Frozen Potatoes and Frozen Cottage-cut French Fried Potatoes contain similar levels of Manganese, Potassium and Zinc per one kilogram.
• Both Boiled and Drained Frozen Potatoes as well as Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Cottage-cut French Fried Potatoes contains 2.4 times more Energy, 44.5 times more Fat, 80.7 times more Saturated Fat, 10.3 times more Omega 6, 1.7 times more Carbohydrate and 2.1 times more Fiber than Boiled and Drained Frozen Potatoes.
• Both Cooked Frozen Potatoes and Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Frozen Potatoes provide inadequate amounts of Omega 6