Comparing Nutrients in 1 kilogram Baked White Potatoes VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Baked White Potatoes	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	31.7% 920kcal	61.4% 1780kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	89.8% 87g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	145% 2.32g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	191% 248g	130g per day for Men 19-50 years
Sugars	21% 15.3g	3.86% 2.8g	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	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	% 6.3g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 4g	% 1.3g	g per day for Men 19-50 years
Fiber	55.3% 21g	60.5% 23g	38g per day for Men 19-50 years
Protein	37.5% 21g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	117% 5.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	149% 1.94mg	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	42.5% 170μg	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	76.7% 69mg	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	2.67% 0.4mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	10% 100mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	83.3% 0.75mg	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	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	48.3% 1.1mg	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	91% 640mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	285% 4280mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	17% 628g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.2 times more Vitamin B9 and 1.8 times more Vitamin C than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 3.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.5 times more Vitamin B5 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Potato Puffs, Unprepared have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 1 kg.
• Both Baked Whole White Potatoes as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Baked Whole White Potatoes have 1.7 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 2.2 times more Potassium, 1.3 times more Zinc and 1.2 times more Water than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 1.3 times more Calcium and 61.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Potato Puffs, Unprepared have similar amounts of Phosphorus per 1 kg.
• Both Baked Whole White Potatoes as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 5.5 times more Sugars than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 1.9 times more Energy, 58.1 times more Fat, 35.5 times more Saturated Fat, 15.5 times more Omega 3 and 59.2 times more Omega 6 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Potato Puffs, Unprepared have similar amounts of Carbohydrate, Fiber and Protein per 1 kg.
• Both Baked Whole White Potatoes as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.