Comparing Nutrients in 300 calories Oven-heated Frozen Cottage-cut French Fried Potatoes VS Frozen Extruded Par Fried Potatoes

Weight per 300 calories

• Oven-heated Frozen Cottage-cut French Fried Potatoes: 138g
• Frozen Extruded Par Fried Potatoes: 115g

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

Which food has more nutrients per 300 calories - Oven-heated Frozen Cottage-cut French Fried Potatoes or Frozen Extruded Par Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	17.8% 17.3g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.36g	16.4% 5.24g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	4.98% 0.85g	7.28% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	26.8% 34.8g	130g per day for Men 19-50 years
Sugars	NA	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	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	11.6% 4.4g	8.8% 3.35g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 0.33mg	16% 0.21mg	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	5.85% 23.4μg	6.35% 25.4μg	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	14.5% 13mg	8.08% 7.27mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	1.38% 13.8mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.2μg	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	25.6% 2.05mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.3mg	4.95% 20.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	11.4% 0.26mg	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	12.8% 89.4mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	1.05% 0.58μg	55μg per day for Men 19-50 years
Sodium	4.13% 62mg	37.7% 565mg	1500mg per day for Men 19-50 years
Zinc	5.13% 0.56mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	1.97% 72.8g	1.56% 57.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes vs Frozen Extruded Par Fried Potatoes:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.8 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oven-heated Frozen Cottage-cut French Fried Potatoes vs Frozen Extruded Par Fried Potatoes:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 7.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium and 1.5 times more Zinc than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 9.1 times more Sodium than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Phosphorus per 300 kcal.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Calcium and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.3 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 1.5 times more Fat and 1.5 times more Omega 6 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.