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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin with Salt	13%	1%	86%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Microwaved Potatoes Skin with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	45.5% 1320kcal	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	228% 296g	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	145% 55g	50% 19g	38g per day for Men 19-50 years
Protein	78.4% 44g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin 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	59% 0.71mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.94mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	378% 4.9mg	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	42.5% 170μg	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	170% 153mg	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 Skin with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	46% 460mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	980% 8.8mg	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	743% 59.4mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	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	117% 820mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	191% 6500mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	168% 2520mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	17% 635g	18% 666g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Microwaved Potatoes Skin 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 Skin with Salt vs Frozen French Fried Potatoes:

• 1 kilogram of Microwaved Potatoes Skin with Salt has 1.6 times more Vitamin B2, 1.3 times more Vitamin B5 and 2.8 times more Vitamin B6 than Frozen French Fried Potatoes.
• While 1 kg of Unprepared Frozen French Fried Potatoes contains 1.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Microwaved Potatoes Skin with Salt.
• Both Microwaved Potatoes Skin with Salt and Frozen French Fried Potatoes provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• Both Microwaved Potatoes Skin 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 Skin with Salt vs Frozen French Fried Potatoes:

• 1 kilogram of Microwaved Potatoes Skin with Salt has 5.1 times more Calcium, 9.5 times more Copper, 9.6 times more Iron, 1.8 times more Magnesium, 6.2 times more Manganese, 1.6 times more Potassium, 11 times more Sodium and 1.5 times more Zinc than Frozen French Fried Potatoes.
• Both Microwaved Potatoes Skin with Salt and Frozen French Fried Potatoes contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved Potatoes Skin with Salt has 2.9 times more Fiber and 2 times more Protein than Frozen French Fried Potatoes.
• While 1 kg of Unprepared Frozen French Fried Potatoes contains 46.6 times more Fat and 36.2 times more Saturated Fat than Microwaved Potatoes Skin with Salt.
• Both Microwaved Potatoes Skin with Salt and Frozen French Fried Potatoes offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Microwaved Potatoes Skin with Salt as well as Unprepared Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.