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

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Red Potatoes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	24% 700kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	122% 159g	184% 240g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	4.28% 3.1g	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	% 4g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 2.9g	% 1.4g	g per day for Men 19-50 years
Fiber	44.7% 17g	52.6% 20g	38g per day for Men 19-50 years
Protein	33.8% 19g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	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	67.5% 0.81mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	45% 180μg	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	96% 86mg	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	0.67% 0.1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	91% 7.3mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	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	87% 610mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	134% 4550mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22% 810g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Potatoes VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Potatoes versus 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Red Potatoes has 1.4 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Whole Red Potatoes.
• Both Red Potatoes and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Raw Whole Red Potatoes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Red Potatoes has 1.7 times more Copper and 1.2 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Phosphorus and 19.4 times more Sodium than Raw Whole Red Potatoes.
• Both Red Potatoes and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron, Magnesium, Manganese, Potassium and Zinc per one kilogram.
• Both Raw Whole Red Potatoes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.1 times more Energy, 35.6 times more Fat, 35.7 times more Saturated Fat and 1.5 times more Carbohydrate than Raw Whole Red Potatoes.
• Both Red Potatoes and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• Both Raw Whole Red Potatoes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.