Comparing Nutrients in 1 pound Baked Potato Skin VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Baked Potato Skin	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	31% 898kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	14.6% 4.67g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	7.44% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	100% 130g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	1.75% 1.27g	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	0% 0g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	94% 36g	31% 11.8g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	64.2% 0.83mg	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	25% 100μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68% 61.2mg	67% 60.3mg	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	1.2% 0.18mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	15.4% 154mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	68% 0.61mg	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	399% 32mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	41.4% 0.95mg	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	65.4% 458mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	5.8% 215g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Oven-heated Frozen French Fries per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Oven-heated Frozen French Fries:

• 1 pound of Baked Potato Skin has 3.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.3 times more Vitamin B6 than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 1.3 times more Vitamin B9 and 1.5 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Oven-heated Frozen French Fries provide similar amounts of Vitamin B1 and Vitamin C per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Baked Potato Skin as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Oven-heated Frozen French Fries:

• 1 pound of Baked Potato Skin has 2.8 times more Calcium, 6.1 times more Copper, 9.5 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 1.3 times more Potassium and 1.3 times more Zinc than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 1.5 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Oven-heated Frozen French Fries contain similar levels of Phosphorus per one pound.
• 1 pound of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Baked Potato Skin as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 1.6 times more Carbohydrate, 3 times more Fiber and 1.6 times more Protein than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 52.2 times more Fat and 39.6 times more Saturated Fat than Baked Potato Skin.
• Both Baked Potato Skin and Oven-heated Frozen French Fries offer comparable quantities of Energy per one pound.
• Both Baked Potato Skin as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.