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

Macros Ratio

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

Macro Nutrients

	Microwaved Potatoes with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	36.2% 1050kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	186% 242g	184% 240g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	60.5% 23g	52.6% 20g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.44mg	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	30% 120μg	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	168% 151mg	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	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	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	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	68.3% 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	150% 1050mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	19.5% 720g	18% 671g	3700g per day for Men 19-50 years

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

• Whole Microwaved Potatoes with Salt have 1.8 times more Vitamin B6 and 2 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Vitamin B9 than Whole Microwaved Potatoes with Salt.
• Both Whole Microwaved Potatoes with Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Whole Microwaved Potatoes with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Whole Microwaved Potatoes with Salt have 4.3 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese and 1.3 times more Phosphorus than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Sodium than Whole Microwaved Potatoes with Salt.
• Both Whole Microwaved Potatoes with Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium, Potassium, Zinc and Water per 1 kg.
• Both Whole Microwaved Potatoes with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Energy, 49.9 times more Fat, 48 times more Saturated Fat, 1.6 times more Omega 3 and 7.9 times more Omega 6 than Whole Microwaved Potatoes with Salt.
• Both Whole Microwaved Potatoes with Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate, Fiber and Protein per 1 kg.
• Both Whole Microwaved Potatoes with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.