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

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Baked White Potatoes	Recommended Dietary Allowance
Energy	52% 1510kcal	14.4% 417kcal	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	38% 14.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	28.8% 16g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Baked White 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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.6% 12mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	73.6% 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	43% 172μg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	64% 0.58mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	56.2% 1.3mg	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	72.6% 2468mg	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	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.34% 161g	9.25% 342g	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 White Potatoes:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.6 times more Vitamin B5 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B9 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 White Potatoes have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Baked Whole White 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 White Potatoes:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 2.6 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus and 87.6 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Copper and 2.1 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 White Potatoes have similar amounts of Calcium, Magnesium, Potassium, Selenium 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 3.6 times more Energy, 124.7 times more Fat, 149 times more Saturated Fat, 28.7 times more Omega 6, 1.9 times more Carbohydrate, 1.5 times more Fiber and 1.7 times more Protein than Baked Whole White Potatoes.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.