Comparing Nutrients in 1 pound Frozen Potato Wedges VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Wedges	8%	15%	77%
Potato Flour	8%	1%	91%

Macro Nutrients

	Frozen Potato Wedges	Potato Flour	Recommended Dietary Allowance
Energy	20% 585kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.98g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	NA	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 115g	290% 377g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	22% 16g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	22% 12.2g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Wedges	Potato Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.7% 7mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	268% 3.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.8% 4.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	28.3% 113μg	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	56.4% 51mg	19% 17.2mg	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	NA	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Wedges	Potato Flour	Recommended Dietary Allowance
Calcium	6.8% 68mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	NA	99% 0.89mg	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	39.7% 3.18mg	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	NA	61.7% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	191% 85.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56.4% 395mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	52.6% 1787mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	8.37% 310g	0.8% 29.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Potato Wedges vs Potato Flour:

• Frozen Potato Wedges have 2.9 times more Vitamin C than Potato Flour.
• While Potato Flour contains 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.2 times more Vitamin B6 than Frozen Potato Wedges.
• Both Frozen Potato Wedges as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Potato Wedges vs Potato Flour:

• Frozen Potato Wedges have 10.5 times more Water than Potato Flour.
• While Potato Flour contains 4.3 times more Calcium, 2 times more Iron, 3.4 times more Magnesium, 1.9 times more Phosphorus, 2.5 times more Potassium and 1.5 times more Zinc than Frozen Potato Wedges.
• Both Frozen Potato Wedges and Potato Flour have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Potato Wedges have 6.5 times more Fat and 6.1 times more Saturated Fat than Potato Flour.
• While Potato Flour contains 2.8 times more Energy, 3.3 times more Carbohydrate, 11.7 times more Sugars, 3 times more Fiber and 2.6 times more Protein than Frozen Potato Wedges.
• Both Frozen Potato Wedges as well as Potato Flour have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.