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

Weight per 300 calories

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven: 90g
• Frozen Potato Wedges: 233g

Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have 2.6 times more energy per 100g than Frozen Potato Wedges. It has high energy density when compared to other foods. Frozen Potato Wedges having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Frozen Potato Wedges	8%	15%	77%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Frozen Potato Wedges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	5.27% 5.1g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.37g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	7.45% 1.27g	1.4% 0.24g	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	45.5% 59.2g	130g per day for Men 19-50 years
Sugars	NA	0.96% 0.7g	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	12.2% 4.65g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	11.2% 6.28g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Frozen Potato Wedges	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	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.56% 0.033mg	7.16% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	62.6% 0.81mg	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	4.95% 20μg	NA	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	29% 26mg	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

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Frozen Potato Wedges	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	NA	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	4.93% 20.7mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	NA	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	12.4% 86.5mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	0.98% 0.54μg	NA	55μg per day for Men 19-50 years
Sodium	37% 552mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	7.82% 0.86mg	11mg per day for Men 19-50 years
Water	0.86% 32g	4.3% 159g	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 Frozen Potato Wedges:

• Frozen Potato Wedges contain 3.2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.5 times more Vitamin B3, 4.2 times more Vitamin B6 and 4.7 times more Vitamin C 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 as well as Frozen Potato Wedges 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 Frozen Potato Wedges:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 4.8 times more Sodium than Frozen Potato Wedges.
• While Frozen Potato Wedges contain 3.2 times more Calcium, 2.1 times more Magnesium, 2.3 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Zinc and 5 times more Water 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 Frozen Potato Wedges have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 3.3 times more Fat, 4.2 times more Saturated Fat and 5.3 times more Omega 6 than Frozen Potato Wedges.
• While Frozen Potato Wedges contain 1.7 times more Carbohydrate, 1.6 times more Fiber and 2 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 Frozen Potato Wedges 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 Frozen Potato Wedges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.