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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes with Salt	9%	1%	90%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Microwaved Potatoes with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	16.4% 476kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	14.6% 4.67g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	84.6% 110g	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	27.5% 10.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	19.8% 11g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Microwaved 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	45.4% 0.54mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.6% 7.77mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	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	13.6% 54.4μg	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	76% 68.5mg	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

	Microwaved Potatoes with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	5% 50mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	70.3% 5.62mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.32mg	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	68% 476mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	59.6% 2028mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	8.83% 327g	7.54% 279g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Microwaved 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 Microwaved Potatoes with Salt vs Oven-heated Frozen French Fries:

• 1 pound of Microwaved Potatoes with Salt has 1.9 times more Vitamin B6 than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 1.3 times more Vitamin B3 and 2.3 times more Vitamin B9 than Whole Microwaved Potatoes with Salt.
• Both Microwaved Potatoes with Salt and Oven-heated Frozen French Fries provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin C per one pound.
• Both Whole Microwaved Potatoes 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 Microwaved Potatoes with Salt vs Oven-heated Frozen French Fries:

• 1 pound of Microwaved Potatoes with Salt has 2.5 times more Copper, 1.7 times more Iron, 1.4 times more Manganese and 7.6 times more Sodium than Oven-heated Frozen French Fries.
• Both Microwaved Potatoes with Salt and Oven-heated Frozen French Fries contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per one pound.
• Both Whole Microwaved Potatoes 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 1.6 times more Energy, 52.2 times more Fat and 39.6 times more Saturated Fat than Whole Microwaved Potatoes with Salt.
• Both Microwaved Potatoes with Salt and Oven-heated Frozen French Fries offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• Both Whole Microwaved Potatoes with Salt as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.