Comparing Nutrients in 1 pound Baked Red Potatoes VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Baked Red Potatoes	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	13.6% 395kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	21.8% 21g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	13.3% 4.26g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	68.4% 89g	86.6% 113g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0.45g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	57.8% 9.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	39.7% 3.18mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	54.4% 1851mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.17% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Frozen French Fried Potatoes:

• Baked Whole Red Potatoes have 1.3 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Unprepared Frozen French Fried Potatoes have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Baked Whole Red Potatoes as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Frozen French Fried Potatoes:

• Baked Whole Red Potatoes have 1.9 times more Copper, 1.3 times more Magnesium and 1.3 times more Potassium than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.9 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Unprepared Frozen French Fried Potatoes have similar amounts of Iron, Manganese, Phosphorus, Zinc and Water per 1 lb.
• Both Baked Whole Red Potatoes as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 7.2 times more Sugars than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.7 times more Energy, 31.1 times more Fat, 23.5 times more Saturated Fat, 5 times more Omega 6 and 1.3 times more Carbohydrate than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Unprepared Frozen French Fried Potatoes have similar amounts of Omega 3, Fiber and Protein per 1 lb.
• Both Baked Whole Red Potatoes as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.