Comparing Nutrients in 300 calories Frozen Potato Wedges VS Potato Flour

Weight per 300 calories

• Frozen Potato Wedges: 233g
• Potato Flour: 84g

Potato Flour has 2.8 times more energy per unit of mass than Frozen Potato Wedges, which is high in comparison to other foods. Frozen Potato Wedges having average energy density.

Which food has more nutrients per 300 calories - Frozen Potato Wedges or Potato Flour?

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Wedges	8%	15%	77%
Potato Flour	8%	1%	91%

Macro Nutrients

	Frozen Potato Wedges	Potato Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.27% 5.1g	0.29% 0.29g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	NA	1.84% 0.029g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59.2g	53.7% 70g	130g per day for Men 19-50 years
Sugars	0.96% 0.7g	4.08% 2.96g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.2% 4.65g	13% 4.96g	38g per day for Men 19-50 years
Protein	11.2% 6.28g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Wedges	Potato Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.16% 0.093mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.6% 0.81mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.73% 0.82μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	5.25% 21μg	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	29% 26mg	3.55% 3.2mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Wedges	Potato Flour	Recommended Dietary Allowance
Calcium	3.5% 35mg	5.46% 54.6mg	1000mg per day for Men 19-50 years
Copper	NA	18.4% 0.17mg	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	20.3% 1.63mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	13% 54.6mg	420mg per day for Men 19-50 years
Manganese	NA	11.4% 0.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	35.3% 16μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29% 202mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	1.7% 0.92μg	55μg per day for Men 19-50 years
Sodium	7.6% 114mg	3.1% 46.2mg	1500mg per day for Men 19-50 years
Zinc	7.82% 0.86mg	4.13% 0.45mg	11mg per day for Men 19-50 years
Water	4.3% 159g	0.15% 5.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Potato Wedges vs Potato Flour:

• Frozen Potato Wedges have 1.2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 8.2 times more Vitamin C than Potato Flour.
• Both Frozen Potato Wedges as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Potato Wedges vs Potato Flour:

• Frozen Potato Wedges have 1.4 times more Iron, 1.4 times more Phosphorus, 2.5 times more Sodium, 1.9 times more Zinc and 29 times more Water than Potato Flour.
• While Potato Flour contains 1.6 times more Calcium than Frozen Potato Wedges.
• Both Frozen Potato Wedges and Potato Flour have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Potato Wedges have 17.9 times more Fat and 16.9 times more Saturated Fat than Potato Flour.
• While Potato Flour contains 4.2 times more Sugars than Frozen Potato Wedges.
• Both Frozen Potato Wedges and Potato Flour have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Frozen Potato Wedges as well as Potato Flour have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.