Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	13.6% 395kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	6.78% 1.15g	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	83.6% 109g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	1.3% 0.95g	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	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	% 1.54g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 0.64g	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	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Frozen Crinkle Cut French Fried Potatoes with Salt	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	68.4% 0.89mg	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	35% 141μg	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	39% 35mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	39% 0.35mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	31% 0.71mg	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	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	50.7% 1724mg	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	1.2% 18mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.44% 349g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Potato Flesh, Cooked In Skin without Salt has 1.5 times more Vitamin B6 and 1.7 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 3.1 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B5 and Vitamin K per 1 lb.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Potato Flesh, Cooked In Skin without Salt has 2.4 times more Copper than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Calcium, 2 times more Iron, 1.8 times more Phosphorus and 87.3 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Magnesium, Manganese, Potassium, Zinc and Water per 1 lb.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Potato Flesh, Cooked In Skin without Salt has 4.3 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Energy, 49.9 times more Fat, 48 times more Saturated Fat, 1.6 times more Omega 3, 7.9 times more Omega 6 and 1.3 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.