Comparing Nutrients in 1 kilogram Microwaved Potatoes with Salt VS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes with Salt	9%	1%	90%
Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	6%	33%	61%

Macro Nutrients

	Microwaved Potatoes with Salt	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Energy	36.2% 1050kcal	75% 2180kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	122% 39g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	36% 6.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	262% 340g	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	60.5% 23g	84.2% 32g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes with Salt	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven 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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	138% 6.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.44mg	187% 2.43mg	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	42.5% 170μg	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	106% 95mg	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

	Microwaved Potatoes with Salt	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	222% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.4% 256μg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	132% 3.04mg	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	93% 650mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	187% 2810mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	19.5% 720g	14.3% 529g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes with Salt VS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved Potatoes with Salt versus 1 kg of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt 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 Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt:

• 1 kilogram of Microwaved Potatoes with Salt has 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 1 kg of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contains 1.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Whole Microwaved Potatoes with Salt.
• Both Microwaved Potatoes with Salt and Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• Both Whole Microwaved Potatoes with Salt as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Microwaved Potatoes with Salt vs Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt:

• 1 kilogram of Microwaved Potatoes with Salt has 1.7 times more Copper, 1.2 times more Magnesium and 1.6 times more Phosphorus than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• Both Microwaved Potatoes with Salt and Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain similar levels of Iron, Manganese, Potassium, Sodium and Zinc per one kilogram.
• Both Whole Microwaved Potatoes with Salt as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contains 2.1 times more Energy, 82 times more Fat, 149.8 times more Saturated Fat, 19.2 times more Omega 6, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Whole Microwaved Potatoes with Salt.
• 1 kilogram of Microwaved Potatoes with Salt provide inadequate amounts of Omega 6