Comparing Nutrients in 1 pound Potato Skin VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Potato Skin	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	9.07% 263kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	21.8% 21g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	13.3% 4.26g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	1.25% 0.91g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	30% 11.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	57.8% 9.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	62% 0.81mg	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	19.3% 77μg	39.7% 159μg	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	57.5% 51.7mg	87% 78.5mg	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	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	13.6% 136mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	47% 0.42mg	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	184% 14.7mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	31% 0.72mg	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	24.6% 172mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	54.4% 1851mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.17% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Frozen French Fried Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Frozen French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Frozen French Fried Potatoes:

• 1 pound of Potato Skin has 1.3 times more Vitamin B6 than Frozen French Fried Potatoes.
• While 1 lb of Unprepared Frozen French Fried Potatoes contains 4.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Frozen French Fried Potatoes:

• 1 pound of Potato Skin has 3.3 times more Calcium, 4.5 times more Copper, 5.2 times more Iron, 3.8 times more Manganese and 1.3 times more Water than Frozen French Fried Potatoes.
• While 1 lb of Unprepared Frozen French Fried Potatoes contains 2.2 times more Phosphorus than Raw Potato Skin.
• Both Potato Skin and Frozen French Fried Potatoes contain similar levels of Magnesium, Potassium and Zinc per one pound.
• 1 pound of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.3 times more Fiber than Frozen French Fried Potatoes.
• While 1 lb of Unprepared Frozen French Fried Potatoes contains 2.5 times more Energy, 46.6 times more Fat, 36.2 times more Saturated Fat and 2 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Frozen French Fried Potatoes offer comparable quantities of Protein per one pound.
• Both Raw Potato Skin as well as Unprepared Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.