Comparing Nutrients in 300 calories Frozen French Fried Potatoes VS Potato Skin

Weight per 300 calories

• Frozen French Fried Potatoes: 204g
• Potato Skin: 517g

Frozen French Fried Potatoes have 2.5 times more energy per 100g than Potato Skin. It has average energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Frozen French Fried Potatoes or Potato Skin?

Macros Ratio

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

Macro Nutrients

	Frozen French Fried Potatoes	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	6% 1.9g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	0.56% 0.41g	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	0% 0g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	10.2% 3.88g	34% 13g	38g per day for Men 19-50 years
Protein	8.16% 4.57g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	95% 1.24mg	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	18% 71.4μg	22% 88μg	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	39.2% 35.3mg	65.5% 59mg	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	1.36% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.74% 4.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Potato Skin	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	243% 2.2mg	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	16% 1.27mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	135% 3.1mg	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% 169mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	NA	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	3.13% 47mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	3.67% 136g	11.6% 431g	3700g per day for Men 19-50 years

Frozen French Fried Potatoes VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen French Fried Potatoes or Potato Skin?

Lets compare vitamin content per 300 calories of Frozen French Fried Potatoes vs Potato Skin:

• 300 calories of Frozen French Fried Potatoes have 1.8 times more Vitamin B1 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.7 times more Vitamin C than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Potato Skin provide similar amounts of Vitamin B9 per 300 calories.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen French Fried Potatoes vs Potato Skin:

• 300 kcal of Raw Potato Skin contain 8.4 times more Calcium, 11.5 times more Copper, 13.2 times more Iron, 2.8 times more Magnesium, 9.7 times more Manganese, 2.6 times more Potassium, 2.5 times more Zinc and 3.2 times more Water than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Potato Skin contain similar levels of Phosphorus per 300 calories.
• 300 calories of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen French Fried Potatoes have 18.4 times more Fat than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.3 times more Carbohydrate, 3.3 times more Fiber and 2.9 times more Protein than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Potato Skin offer comparable quantities of Energy per 300 calories.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.