Comparing Nutrients in 1 pound Dry Mashed Potato Granules VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Dry Mashed Potato Granules	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	58% 1687kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	298% 388g	83.6% 109g	130g per day for Men 19-50 years
Sugars	21.7% 15.7g	1.3% 0.95g	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	6.3% 4.6g	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	% 4.17g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 4.63g	% 0.64g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	24% 9.07g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	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	171% 2.05mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.3% 1.15mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.56mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	68.4% 0.89mg	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	45.4% 181μg	35% 141μg	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	186% 168mg	39% 35mg	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	8.16% 1.22mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	18.6% 186mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	39% 0.35mg	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	62% 4.94mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	31% 0.71mg	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	159% 1111mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	94% 3189mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	8.23% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Mashed Potato Granules versus 1 lb of 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 Potato Granules vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Dry Mashed Potato Granules has 4.3 times more Vitamin B1, 6.8 times more Vitamin B2, 2.2 times more Vitamin B3, 4.4 times more Vitamin B6, 1.3 times more Vitamin B9, 4.8 times more Vitamin C and 4.3 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Vitamin B5 than Granules of Dehydrated Mashed Potatoes.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Granules of Dehydrated Mashed Potatoes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Dry Mashed Potato Granules vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Dry Mashed Potato Granules has 3.2 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 4.7 times more Magnesium, 7.1 times more Manganese, 3 times more Phosphorus, 1.9 times more Potassium, 54.2 times more Selenium and 2.7 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 5.2 times more Sodium than Granules of Dehydrated Mashed Potatoes.
• 1 pound of 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 Potato Granules has 2.5 times more Energy, 3.6 times more Omega 3, 3.6 times more Carbohydrate, 16.5 times more Sugars, 3.6 times more Fiber and 3.5 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 9.2 times more Fat and 9.1 times more Saturated Fat than Granules of Dehydrated Mashed Potatoes.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Granules of Dehydrated Mashed Potatoes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one pound.