Comparing Nutrients in 1 pound Dry Mashed Potatoes Flakes VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	55.4% 1606kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	283% 368g	96% 125g	130g per day for Men 19-50 years
Sugars	21% 15.2g	1.8% 1.3g	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	6.13% 4.45g	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	% 4.04g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0.77g	g per day for Men 19-50 years
Fiber	78.8% 30g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	67.6% 38g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	373% 4.5mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.4mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	189% 9.43mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	261% 3.4mg	60% 0.78mg	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	52% 209μg	25% 100μg	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	408% 367mg	59.5% 53.5mg	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	0.91% 0.14mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.5μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	73% 0.66mg	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	68.6% 5.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	71.3% 299mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	43% 0.99mg	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	101% 708mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	146% 4980mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	111% 60.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.81% 30g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Mashed Potatoes Flakes versus 1 lb of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry Mashed Potatoes Flakes vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Dry Mashed Potatoes Flakes has 8.1 times more Vitamin B1, 3.5 times more Vitamin B2, 2.9 times more Vitamin B3, 4.2 times more Vitamin B5, 4.3 times more Vitamin B6, 2.1 times more Vitamin B9, 6.9 times more Vitamin C and 3.8 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Dehydrated Mashed Potatoes Flakes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Dry Mashed Potatoes Flakes vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Dry Mashed Potatoes Flakes has 2.1 times more Calcium, 1.6 times more Iron, 2.4 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium, 134 times more Selenium and 1.8 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.4 times more Manganese and 5.1 times more Sodium than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Mashed Potatoes Flakes has 2.2 times more Energy, 3 times more Carbohydrate, 11.6 times more Sugars, 2.9 times more Fiber and 3.3 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 12.5 times more Fat and 6.4 times more Saturated Fat than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.