Comparing Nutrients in 1 pound Cooked Frozen Potatoes with Salt VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Potatoes with Salt	12%	2%	86%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Cooked Frozen Potatoes with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	9.85% 286kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	14.6% 4.67g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	7.44% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	31% 11.8g	38g per day for Men 19-50 years
Protein	16% 9g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Potatoes with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.5% 0.92mg	64.2% 0.83mg	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	9.07% 36.3μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47.4% 42.6mg	67% 60.3mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Potatoes with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	68% 0.61mg	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	47.6% 3.8mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	41.4% 0.95mg	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	17% 118mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10% 376g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Potatoes with Salt VS Oven-heated Frozen French Fries per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Potatoes with Salt versus 1 lb of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Potatoes with Salt vs Oven-heated Frozen French Fries:

• 1 lb of Oven-heated Frozen French Fried Potatoes contains 1.3 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Oven-heated Frozen French Fries provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Frozen Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Boiled Frozen Potatoes, drained with Salt as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Potatoes with Salt vs Oven-heated Frozen French Fries:

• 1 pound of Cooked Frozen Potatoes with Salt has 8 times more Sodium and 1.3 times more Water than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 1.7 times more Copper, 2.4 times more Magnesium, 3.7 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Oven-heated Frozen French Fries contain similar levels of Iron and Manganese per one pound.
• Both Boiled Frozen Potatoes, drained with Salt as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oven-heated Frozen French Fried Potatoes contains 2.7 times more Energy, 40.2 times more Fat, 30.3 times more Saturated Fat, 2.1 times more Carbohydrate, 1.9 times more Fiber and 1.3 times more Protein than Boiled Frozen Potatoes, drained with Salt.
• Both Boiled Frozen Potatoes, drained with Salt as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.