Comparing Nutrients in 300 calories Frozen Potato Puffs VS Oven-heated Frozen Potato Puffs

Weight per 300 calories

• Frozen Potato Puffs: 169g
• Oven-heated Frozen Potato Puffs: 156g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen Potato Puffs or Oven-heated Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Frozen Potato Puffs	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	7.47% 2.4g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	28.8% 4.9g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.8g	33% 42.6g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	0.58% 0.42g	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	0% 0g	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	% 0.27g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.13g	g per day for Men 19-50 years
Fiber	10.2% 3.88g	8.22% 3.13g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	5.94% 3.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.9% 0.1mg	4.45% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	14.5% 0.19mg	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	7.16% 28.7μg	9% 36μg	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	13% 11.6mg	6.94% 6.25mg	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	1.24% 0.19mg	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	4.8% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.84μg	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	9.9% 0.79mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	6.42% 27mg	6.32% 26.6mg	420mg per day for Men 19-50 years
Manganese	8.13% 0.19mg	8.63% 0.2mg	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	15.4% 108mg	18.8% 131mg	700mg per day for Men 19-50 years
Potassium	12.2% 416mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	0.92% 0.51μg	1.14% 0.63μg	55μg per day for Men 19-50 years
Sodium	48% 721mg	48.2% 723mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	4.26% 0.47mg	11mg per day for Men 19-50 years
Water	2.86% 106g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Potato Puffs vs Oven-heated Frozen Potato Puffs:

• Frozen Potato Puffs, Unprepared have 2.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.9 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.3 times more Vitamin B9 and 1.4 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Frozen Potato Puffs vs Oven-heated Frozen Potato Puffs:

Both Frozen Potato Puffs, Unprepared and Oven-heated Frozen Potato Puffs have similar amounts of minerals per 300 kcal
• Both Frozen Potato Puffs, Unprepared and Oven-heated Frozen Potato Puffs have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 300 kcal.
• Both Frozen Potato Puffs, Unprepared as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Calcium and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Potato Puffs, Unprepared have 1.2 times more Omega 3, 1.5 times more Omega 6 and 1.2 times more Fiber than Oven-heated Frozen Potato Puffs.
• Both Frozen Potato Puffs, Unprepared and Oven-heated Frozen Potato Puffs have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 300 kcal.
• Both Frozen Potato Puffs, Unprepared as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.