Comparing Nutrients in 1 pound Frozen French Fried Potatoes VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen French Fried Potatoes	Baked Potato Flesh	Recommended Dietary Allowance
Energy	23% 667kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	21.8% 21g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.26g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	75% 98g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	10.6% 7.7g	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	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	18% 10g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.8% 9.24mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	105% 1.37mg	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	39.7% 159μg	10.2% 41μg	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	87% 78.5mg	64.5% 58mg	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	3.02% 0.45mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	108% 0.98mg	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	35% 2.8mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	31.8% 0.73mg	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	53.8% 376mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	54.4% 1851mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.17% 302g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Potatoes VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen French Fried Potatoes versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen French Fried Potatoes vs Baked Potato Flesh:

• 1 pound of Frozen French Fried Potatoes has 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.9 times more Vitamin B9 and 1.4 times more Vitamin C than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.7 times more Vitamin B6 than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Baked Potato Flesh provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Unprepared Frozen French Fried Potatoes as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Frozen French Fried Potatoes vs Baked Potato Flesh:

• 1 pound of Frozen French Fried Potatoes has 1.8 times more Iron, 1.7 times more Phosphorus and 1.2 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.3 times more Copper than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Baked Potato Flesh contain similar levels of Magnesium, Manganese and Potassium per one pound.
• Both Unprepared Frozen French Fried Potatoes as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen French Fried Potatoes has 1.6 times more Energy, 46.6 times more Fat, 36.2 times more Saturated Fat and 1.3 times more Fiber than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 8.5 times more Sugars than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Baked Potato Flesh offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Unprepared Frozen French Fried Potatoes as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.