Comparing Nutrients in 1 pound Baked White Potatoes VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Baked White Potatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	14.4% 417kcal	40.7% 1179kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	64.4% 20.6g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	28.6% 4.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	105% 137g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	NA	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	2.25% 1.63g	NA	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	34.6% 13g	38g per day for Men 19-50 years
Protein	17% 9.53g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Extruded Par 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	18% 0.22mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	63% 0.82mg	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	43% 172μg	25% 100μg	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	31.8% 28.6mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	16% 0.15mg	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	36.3% 2.9mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	44.8% 1.03mg	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	48.6% 340mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	9.25% 342g	6.12% 227g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Frozen Extruded Par Fried Potatoes:

• Baked Whole White Potatoes have 1.4 times more Vitamin B2, 1.7 times more Vitamin B9 and 2 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B5 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Baked Whole White Potatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Frozen Extruded Par Fried Potatoes:

• Baked Whole White Potatoes have 4 times more Copper, 1.5 times more Magnesium, 1.3 times more Potassium and 1.5 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 2.1 times more Iron and 70 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Calcium, Manganese, Phosphorus and Zinc per 1 lb.
• Both Baked Whole White Potatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Extruded Par Fried French Fried Potatoes contain 2.8 times more Energy, 99.7 times more Fat, 113.6 times more Saturated Fat, 21.9 times more Omega 6, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.