Comparing Nutrients in 1 kilogram Frozen O'brien Potatoes VS Cooked Frozen Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen O'brien Potatoes	9%	2%	89%
Cooked Frozen Potatoes	12%	2%	86%

Macro Nutrients

	Frozen O'brien Potatoes	Cooked Frozen Potatoes	Recommended Dietary Allowance
Energy	26.2% 760kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 175g	112% 145g	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	50% 19g	37% 14g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen O'brien Potatoes	Cooked Frozen Potatoes	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.6% 4.3mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	155% 2.02mg	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	20% 80μg	20% 80μg	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	126% 113mg	104% 94mg	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

	Frozen O'brien Potatoes	Cooked Frozen Potatoes	Recommended Dietary Allowance
Calcium	13% 130mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	86.7% 0.78mg	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	129% 10.3mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	80.4% 1.85mg	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	70% 490mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	73.2% 2490mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	21.6% 800g	22.4% 828g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen O'brien Potatoes VS Cooked Frozen Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen O'brien Potatoes versus 1 kg of Cooked Frozen Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen O'brien Potatoes vs Cooked Frozen Potatoes:

• 1 kilogram of Frozen O'brien Potatoes has 1.8 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.2 times more Vitamin C than Cooked Frozen Potatoes.
• While 1 kg of Boiled and Drained Frozen Potatoes contains 1.9 times more Vitamin B1 than Unprepared Frozen O'brien Potatoes.
• Both Frozen O'brien Potatoes and Cooked Frozen Potatoes provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Frozen Potatoes have insufficient amounts of Vitamin B2
• Both Unprepared Frozen O'brien Potatoes as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen O'brien Potatoes vs Cooked Frozen Potatoes:

• 1 kilogram of Frozen O'brien Potatoes has 1.6 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 1.9 times more Phosphorus, 6 times more Selenium and 1.7 times more Sodium than Cooked Frozen Potatoes.
• While 1 kg of Boiled and Drained Frozen Potatoes contains 1.6 times more Manganese than Unprepared Frozen O'brien Potatoes.
• Both Frozen O'brien Potatoes and Cooked Frozen Potatoes contain similar levels of Potassium, Zinc and Water per one kilogram.
• 1 kilogram of Cooked Frozen Potatoes lack sufficient amounts of Selenium
• Both Unprepared Frozen O'brien Potatoes as well as Boiled and Drained Frozen Potatoes lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen O'brien Potatoes has 1.2 times more Carbohydrate and 1.4 times more Fiber than Cooked Frozen Potatoes.
• Both Frozen O'brien Potatoes and Cooked Frozen Potatoes offer comparable quantities of Energy and Protein per one kilogram.
• Both Unprepared Frozen O'brien Potatoes as well as Boiled and Drained Frozen Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.