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

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Baked Red Potatoes	Recommended Dietary Allowance
Energy	52% 1510kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	87.5% 85g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	84.5% 27g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	37.5% 6.37g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	68.4% 89g	130g per day for Men 19-50 years
Sugars	NA	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	38% 14.5g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	28.8% 16g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.6% 12mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	87.7% 0.79mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	56.2% 1.3mg	34% 0.78mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	185% 2781mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	4.34% 161g	9.4% 348g	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 Baked Red Potatoes:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.7 times more Vitamin B3 and 1.8 times more Vitamin B5 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B2 and 2 times more Vitamin C 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 Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, 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 Baked Red Potatoes:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.3 times more Calcium, 2.4 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus and 51.1 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.4 times more Copper and 2.2 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 Baked Whole Red Potatoes have similar amounts of Magnesium, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 3.8 times more Energy, 124.7 times more Fat, 149 times more Saturated Fat, 28.7 times more Omega 6, 2 times more Carbohydrate, 1.8 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.