Comparing Nutrients in 1 kilogram Dry Mashed Potatoes Flakes VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	122% 3540kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	624% 812g	184% 240g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	2.9% 2.1g	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	13.5% 9.8g	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	% 8.9g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 9.9g	% 1.4g	g per day for Men 19-50 years
Fiber	174% 66g	52.6% 20g	38g per day for Men 19-50 years
Protein	149% 83.4g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	823% 9.9mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.6mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	416% 21mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	575% 7.5mg	151% 1.96mg	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	115% 460μg	77.5% 310μg	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	900% 810mg	85.6% 77mg	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	2% 0.3mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.5% 87μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	85.6% 0.77mg	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	151% 12mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	157% 660mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	68.3% 1.57mg	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	223% 1560mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	323% 10980mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	244% 134μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Mashed Potatoes Flakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dehydrated Mashed Potatoes Flakes have 9.3 times more Vitamin B1, 3 times more Vitamin B2, 2.9 times more Vitamin B3, 4.6 times more Vitamin B5, 3.8 times more Vitamin B6, 1.5 times more Vitamin B9, 10.5 times more Vitamin C and 4.1 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Dehydrated Mashed Potatoes Flakes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Dry Mashed Potatoes Flakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dehydrated Mashed Potatoes Flakes have 2.1 times more Calcium, 2.1 times more Copper, 2 times more Iron, 3.1 times more Magnesium, 1.9 times more Phosphorus, 2.9 times more Potassium, 26.8 times more Selenium and 2.1 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.5 times more Sodium and 10.2 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dehydrated Mashed Potatoes Flakes have 2.4 times more Energy, 1.7 times more Omega 3, 3.4 times more Carbohydrate, 16 times more Sugars, more Fructose, 3.3 times more Fiber and 3.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 12.2 times more Fat, 7.4 times more Saturated Fat and 2.7 times more Omega 6 than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.