Comparing Nutrients in 1 kilogram Microwaved Potatoes with Salt VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes with Salt	9%	1%	90%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Microwaved Potatoes with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	36.2% 1050kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	29.4% 9.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	191% 248g	130g per day for Men 19-50 years
Sugars	NA	2.76% 2g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	60.5% 23g	50% 19g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.44mg	137% 1.78mg	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	30% 120μg	87.5% 350μg	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	168% 151mg	192% 173mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	11% 110mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	103% 0.93mg	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	155% 12.4mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	68.7% 1.58mg	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	150% 1050mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	163% 2440mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19.5% 720g	18% 666g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes with Salt VS Frozen French Fried Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved Potatoes with Salt versus 1 kg of Frozen French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Microwaved Potatoes with Salt vs Frozen French Fried Potatoes:

• 1 kilogram of Microwaved Potatoes with Salt has 1.2 times more Vitamin B1 and 1.9 times more Vitamin B6 than Frozen French Fried Potatoes.
• While 1 kg of Unprepared Frozen French Fried Potatoes contains 1.5 times more Vitamin B2 and 2.9 times more Vitamin B9 than Whole Microwaved Potatoes with Salt.
• Both Microwaved Potatoes with Salt and Frozen French Fried Potatoes provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per one kilogram.
• Both Whole Microwaved Potatoes with Salt as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Microwaved Potatoes with Salt vs Frozen French Fried Potatoes:

• 1 kilogram of Microwaved Potatoes with Salt has 3.6 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus and 10.6 times more Sodium than Frozen French Fried Potatoes.
• Both Microwaved Potatoes with Salt and Frozen French Fried Potatoes contain similar levels of Potassium and Zinc per one kilogram.
• Both Whole Microwaved Potatoes with Salt as well as Unprepared Frozen French Fried Potatoes lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved Potatoes with Salt has 1.2 times more Fiber than Frozen French Fried Potatoes.
• While 1 kg of Unprepared Frozen French Fried Potatoes contains 1.4 times more Energy, 46.6 times more Fat and 36.2 times more Saturated Fat than Whole Microwaved Potatoes with Salt.
• Both Microwaved Potatoes with Salt and Frozen French Fried Potatoes offer comparable quantities of Carbohydrate and Protein per one kilogram.
• Both Whole Microwaved Potatoes with Salt as well as Unprepared Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.