Comparing Nutrients in 1 pound Frozen Potato Puffs VS Cooked Frozen Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Cooked Frozen Potatoes	12%	2%	86%

Macro Nutrients

	Frozen Potato Puffs	Cooked Frozen Potatoes	Recommended Dietary Allowance
Energy	28% 807kcal	10% 295kcal	2900kcal per day for Men 19-50 years
Fat	40.7% 39.5g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	20% 6.43g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	65.8% 1.05g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	77.4% 13g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	50.7% 66g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	0% 0g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Cooked Frozen Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.23mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.64mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	70.5% 0.92mg	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	19.3% 77μg	9.07% 36.3μg	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	34.8% 31.3mg	47.4% 42.6mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Cooked Frozen Potatoes	Recommended Dietary Allowance
Calcium	5.9% 59mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	39.3% 0.35mg	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	26.6% 2.13mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	36.5% 0.84mg	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	41.5% 290mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	129% 1941mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	7.7% 285g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Potato Puffs vs Cooked Frozen Potatoes:

• Frozen Potato Puffs, Unprepared have 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled and Drained Frozen Potatoes.
• While Boiled and Drained Frozen Potatoes contain 1.4 times more Vitamin C than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Boiled and Drained Frozen Potatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Frozen Potato Puffs, Unprepared as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Potato Puffs vs Cooked Frozen Potatoes:

• Frozen Potato Puffs, Unprepared have 1.9 times more Calcium, 1.5 times more Magnesium, 2.5 times more Phosphorus and 21.4 times more Sodium than Boiled and Drained Frozen Potatoes.
• While Boiled and Drained Frozen Potatoes contain 1.8 times more Iron, 1.7 times more Manganese and 1.3 times more Water than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Boiled and Drained Frozen Potatoes have similar amounts of Copper, Potassium and Zinc per 1 lb.
• Both Frozen Potato Puffs, Unprepared as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Potato Puffs, Unprepared have 2.7 times more Energy, 67 times more Fat, 41.7 times more Saturated Fat, 17.8 times more Omega 3, 69.1 times more Omega 6, 1.7 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Frozen Potatoes.
• Both Frozen Potato Puffs, Unprepared and Boiled and Drained Frozen Potatoes have similar amounts of Protein per 1 lb.
• Both Frozen Potato Puffs, Unprepared as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.