Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Fried O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Fried O'brien Potatoes	4%	55%	41%

Macro Nutrients

	Baked Red Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Energy	30% 870kcal	70.3% 2040kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	136% 132g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	104% 33g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	191% 32.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	168% 219g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	44.7% 17g	38g per day for Men 19-50 years
Protein	41% 23g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	290% 3.77mg	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	67.5% 270μg	30% 120μg	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	140% 126mg	116% 104mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Calcium	9% 90mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	268% 2.4mg	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	87.5% 7mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	98% 2.26mg	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	103% 720mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	139% 4730mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	20.7% 767g	16.7% 620g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Fried O'brien Potatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Fried O'brien Potatoes:

• 1 kilogram of Baked Red Potatoes has 1.4 times more Vitamin B1, 2.3 times more Vitamin B9 and 1.2 times more Vitamin C than Fried O'brien Potatoes.
• While 1 kg of Prepared Frozen O'brien Potatoes contains 2.7 times more Vitamin B2, 2.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Fried O'brien Potatoes provide similar amounts of Vitamin B3 per one kilogram.
• Both Baked Whole Red Potatoes as well as Prepared Frozen O'brien Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Fried O'brien Potatoes:

• 1 kilogram of Baked Red Potatoes has 1.2 times more Water than Fried O'brien Potatoes.
• While 1 kg of Prepared Frozen O'brien Potatoes contains 2.2 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 3.6 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Fried O'brien Potatoes contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Prepared Frozen O'brien Potatoes contains 2.3 times more Energy, 88.1 times more Fat, 82.8 times more Saturated Fat, 14.7 times more Omega 3 and 66.4 times more Omega 6 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Fried O'brien Potatoes offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6