Comparing Nutrients in 1 kilogram Baked White Potatoes VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Baked White Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	31.7% 920kcal	62.8% 1820kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	92% 89.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	203% 3.25g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	274% 356g	130g per day for Men 19-50 years
Sugars	21% 15.3g	178% 129g	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	7.86% 5.7g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	% 4g	% 54g	g per day for Men 19-50 years
Fiber	55.3% 21g	150% 57g	38g per day for Men 19-50 years
Protein	37.5% 21g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	482% 4340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	80% 320μg	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	83.3% 75mg	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	197% 1.77mg	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	80% 6.4mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	209% 4.8mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	120% 4090mg	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	97% 1460mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	20.4% 754g	14% 520g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Frozen French Fried Sweet Potatoes with Salt:

• Baked Whole White Potatoes have 2.2 times more Vitamin B3 and 1.7 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 434 times more Vitamin A, 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 37.3 times more Vitamin E and 1.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Baked Whole White Potatoes as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Frozen French Fried Sweet Potatoes with Salt:

• Baked Whole White Potatoes have 1.3 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 5.2 times more Calcium, 1.4 times more Copper, 2.5 times more Manganese and 20.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Iron, Magnesium and Zinc per 1 kg.
• Both Baked Whole White Potatoes as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen French Fried Sweet Potatoes with Salt contain 2 times more Energy, 59.5 times more Fat, 28.9 times more Saturated Fat, 21.7 times more Omega 3, 51.6 times more Omega 6, 1.7 times more Carbohydrate, 8.4 times more Sugars and 2.7 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Protein per 1 kg.
• Both Baked Whole White Potatoes as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.