Comparing Nutrients in 1 pound Frozen Potato Puffs VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Frozen Potato Puffs	Baked Red Potatoes	Recommended Dietary Allowance
Energy	28% 807kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	40.7% 39.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	20% 6.43g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	65.8% 1.05g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	77.4% 13g	1.3% 0.22g	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	68.4% 89g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 2.04g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.23mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.64mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	74% 0.96mg	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	19.3% 77μg	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.9% 59mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	87.7% 0.79mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	34% 0.78mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	129% 1941mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	7.7% 285g	9.4% 348g	3700g per day for Men 19-50 years

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

• Frozen Potato Puffs, Unprepared have 2.6 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.7 times more Vitamin B5 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Vitamin B9 and 1.8 times more Vitamin C than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Baked Whole Red Potatoes have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 1 lb.
• Both Frozen Potato Puffs, Unprepared as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Frozen Potato Puffs, Unprepared have 1.4 times more Calcium and 35.7 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 2.2 times more Potassium and 1.5 times more Zinc than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Baked Whole Red Potatoes have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Potato Puffs, Unprepared have 2 times more Energy, 58.1 times more Fat, 35.5 times more Saturated Fat, 15.5 times more Omega 3, 59.2 times more Omega 6, 1.3 times more Carbohydrate and 1.3 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.1 times more Sugars than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Baked Whole Red Potatoes have similar amounts of Protein per 1 lb.
• Both Frozen Potato Puffs, Unprepared as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.