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

Macros Ratio

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

Macro Nutrients

	Frozen Potato Puffs	Baked White Potatoes	Recommended Dietary Allowance
Energy	28% 807kcal	14.4% 417kcal	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 1.8g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	25% 9.53g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Baked White 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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.23mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.64mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	73.6% 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	43% 172μg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5.9% 59mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	64% 0.58mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	129% 1941mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.7% 285g	9.25% 342g	3700g per day for Men 19-50 years

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

• Frozen Potato Puffs, Unprepared have 3.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.5 times more Vitamin B5 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Vitamin B9 and 1.8 times more Vitamin C than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Baked Whole White 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 White 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 White Potatoes:

• Frozen Potato Puffs, Unprepared have 1.3 times more Calcium and 61.1 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 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 and 1.3 times more Zinc than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Baked Whole White Potatoes have similar amounts of Phosphorus and Water per 1 lb.
• Both Frozen Potato Puffs, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Potato Puffs, Unprepared have 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.
• While Baked Whole White Potatoes contain 5.5 times more Sugars than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Baked Whole White Potatoes have similar amounts of Carbohydrate, Fiber and Protein per 1 lb.
• Both Frozen Potato Puffs, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.