Comparing Nutrients in 1 pound Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	52% 1510kcal	40.7% 1179kcal	2900kcal per day for Men 19-50 years
Fat	87.5% 85g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	84.5% 27g	64.4% 20.6g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	37.5% 6.37g	28.6% 4.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	105% 137g	130g per day for Men 19-50 years
Sugars	NA	NA	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	38% 14.5g	34.6% 13g	38g per day for Men 19-50 years
Protein	28.8% 16g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.6% 12mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	63% 0.82mg	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	25% 100μg	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	31.2% 28mg	31.8% 28.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	16% 0.15mg	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	94% 7.53mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	56.2% 1.3mg	44.8% 1.03mg	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	62.2% 435mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	185% 2781mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	4.34% 161g	6.12% 227g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Frozen Extruded Par Fried Potatoes:

Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of vitamins per 1 lb
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 lb.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Frozen Extruded Par Fried Potatoes:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Sodium and 1.2 times more Zinc than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 1.4 times more Water than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.3 times more Energy, 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 6, 1.3 times more Carbohydrate and 1.3 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Fiber per 1 lb.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.