Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Frozen Potato Wedges

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Frozen Potato Wedges	8%	15%	77%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Frozen Potato Wedges	Recommended Dietary Allowance
Energy	13.6% 395kcal	20% 585kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	89% 115g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	1.88% 1.36g	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	1.8% 1.3g	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	% 1.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	24% 9.07g	38g per day for Men 19-50 years
Protein	15% 8.5g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Frozen Potato Wedges	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	43.7% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	122% 1.6mg	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	11.3% 45.4μg	NA	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	65.5% 59mg	56.4% 51mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Frozen Potato Wedges	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	NA	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	NA	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	28.5% 200mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	52.6% 1787mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	9.44% 349g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Frozen Potato Wedges per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Frozen Potato Wedges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Frozen Potato Wedges:

• 1 lb of Frozen Potato Wedges contains 2 times more Vitamin B2 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Frozen Potato Wedges provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Frozen Potato Wedges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Frozen Potato Wedges:

• 1 lb of Frozen Potato Wedges contains 2.3 times more Iron, 2 times more Phosphorus and 12.3 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Frozen Potato Wedges contain similar levels of Magnesium, Potassium and Zinc per one pound.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Frozen Potato Wedges lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Potato Wedges contains 1.5 times more Energy, 22 times more Fat, 1.3 times more Carbohydrate and 1.4 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Frozen Potato Wedges offer comparable quantities of Fiber per one pound.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Frozen Potato Wedges provide inadequate amounts of Omega 6 in one pound.