Comparing Nutrients in 1 kilogram Baked White Potatoes VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Baked White Potatoes	Frozen Nance	Recommended Dietary Allowance
Energy	31.7% 920kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	131% 170g	130g per day for Men 19-50 years
Sugars	21% 15.3g	115% 83g	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	4.97% 3.6g	65.2% 47.3g	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	% 6.3g	% 35.8g	g per day for Men 19-50 years
Sucrose	% 4g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	197% 75g	38g per day for Men 19-50 years
Protein	37.5% 21g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Nance	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	16% 0.21mg	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	95% 380μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	1028% 925mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	99% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Nance	Recommended Dietary Allowance
Calcium	10% 100mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	45.6% 0.41mg	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	80% 6.4mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	108% 2.48mg	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	107% 750mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	71.8% 2440mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	20.4% 754g	21.8% 806g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Frozen Nance:

• Baked Whole White Potatoes have 3.2 times more Vitamin B1, 2.4 times more Vitamin B2, 5.3 times more Vitamin B3, 2.1 times more Vitamin B5, 10 times more Vitamin B6 and 4.8 times more Vitamin B9 than Frozen Nance.
• While Frozen Nance contains 7.3 times more Vitamin C, 31.3 times more Vitamin E and 4.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frozen Nance have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Frozen Nance:

• Baked Whole White Potatoes have 3.1 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 7.5 times more Phosphorus, 2.2 times more Potassium and 3.9 times more Zinc than Frozen Nance.
• While Frozen Nance contains 4.6 times more Calcium and 1.3 times more Manganese than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Nance have similar amounts of Water per 1 kg.
• Both Baked Whole White Potatoes as well as Frozen Nance have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.3 times more Energy, 1.2 times more Carbohydrate and 3.2 times more Protein than Frozen Nance.
• While Frozen Nance contains 7.7 times more Fat, 5.4 times more Sugars, 13.1 times more Fructose and 3.6 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frozen Nance have insufficient amounts of Glucose and Sucrose in 1 kg.