Comparing Nutrients in 300 calories Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Potato Flour

Weight per 300 calories

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven: 90g
• Potato Flour: 84g

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

Which food has more nutrients per 300 calories - Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven or Potato Flour?

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Potato Flour	8%	1%	91%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Potato Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	0.29% 0.29g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.37g	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	7.45% 1.27g	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	27.5% 35.7g	53.7% 70g	130g per day for Men 19-50 years
Sugars	NA	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	7.6% 2.9g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	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	6% 0.072mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.56% 0.033mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	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	4.95% 20μg	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	6.2% 5.6mg	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 Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Potato Flour	Recommended Dietary Allowance
Calcium	1.1% 11mg	5.46% 54.6mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	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	18.7% 1.5mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	4.93% 20.7mg	13% 54.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	12.4% 86.5mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	0.98% 0.54μg	1.7% 0.92μg	55μg per day for Men 19-50 years
Sodium	37% 552mg	3.1% 46.2mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	4.13% 0.45mg	11mg per day for Men 19-50 years
Water	0.86% 32g	0.15% 5.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Potato Flour:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.4 times more Vitamin B5 and 1.7 times more Vitamin C than Potato Flour.
• While Potato Flour contains 2.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.4 times more Vitamin B6 than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Potato Flour have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt 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 Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Potato Flour:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.3 times more Iron and 11.9 times more Sodium than Potato Flour.
• While Potato Flour contains 5.1 times more Calcium, 4.6 times more Copper, 2.6 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Potato Flour have similar amounts of Manganese and Zinc per 300 kcal.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Potato Flour have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 59 times more Fat, 71 times more Saturated Fat and 13.4 times more Omega 6 than Potato Flour.
• While Potato Flour contains 2 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Potato Flour have similar amounts of Energy per 300 kcal.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Potato Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.