Comparing Nutrients in 300 calories Frozen Extruded Par Fried Potatoes VS Potato Flour

Weight per 300 calories

• Frozen Extruded Par Fried Potatoes: 115g
• Potato Flour: 84g

Potato Flour has 1.4 times more energy per unit of mass than Frozen Extruded Par Fried French Fried Potatoes, which is high in comparison to other foods. Frozen Extruded Par Fried Potatoes having high energy density.

Discover which food has more nutrients per 300 calories - Frozen Extruded Par Fried Potatoes or Potato Flour?

Macros Ratio

	Protein	Fat	Carbs
Frozen Extruded Par Fried Potatoes	4%	50%	46%
Potato Flour	8%	1%	91%

Macro Nutrients

	Frozen Extruded Par Fried Potatoes	Potato Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.8% 17.3g	0.29% 0.29g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.24g	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	7.28% 1.24g	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	26.8% 34.8g	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	8.8% 3.35g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Extruded Par Fried Potatoes	Potato Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	6.35% 25.4μg	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	8.08% 7.27mg	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 Extruded Par Fried Potatoes	Potato Flour	Recommended Dietary Allowance
Calcium	1.04% 10.4mg	5.46% 54.6mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	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	19% 1.52mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	4.95% 20.8mg	13% 54.6mg	420mg per day for Men 19-50 years
Manganese	11.4% 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	12.7% 89mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	1.05% 0.58μg	1.7% 0.92μg	55μg per day for Men 19-50 years
Sodium	37.7% 565mg	3.1% 46.2mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	4.13% 0.45mg	11mg per day for Men 19-50 years
Water	1.56% 57.6g	0.15% 5.48g	3700g per day for Men 19-50 years

Frozen Extruded Par Fried Potatoes VS Potato Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Extruded Par Fried Potatoes or Potato Flour?

Lets compare vitamin content per 300 calories of Frozen Extruded Par Fried Potatoes vs Potato Flour:

• 300 calories of Frozen Extruded Par Fried Potatoes have 1.6 times more Vitamin B5, 1.2 times more Vitamin B9 and 2.3 times more Vitamin C than Potato Flour.
• While 300 kcal of Potato Flour contain 2.2 times more Vitamin B1 and 3.1 times more Vitamin B6 than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried Potatoes and Potato Flour provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Potato Flour have insufficient amounts of Vitamin B9 and Vitamin C
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Potato Flour have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Extruded Par Fried Potatoes vs Potato Flour:

• 300 calories of Frozen Extruded Par Fried Potatoes have 1.3 times more Iron and 12.2 times more Sodium than Potato Flour.
• While 300 kcal of Potato Flour contain 4.5 times more Copper, 2.6 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried Potatoes and Potato Flour contain similar levels of Manganese per 300 calories.
• 300 calories of Frozen Extruded Par Fried Potatoes lack sufficient amounts of Copper and Magnesium
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Potato Flour lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Extruded Par Fried Potatoes have 60.4 times more Fat, 69.3 times more Saturated Fat and 13.1 times more Omega 6 than Potato Flour.
• While 300 kcal of Potato Flour contain 2 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried Potatoes and Potato Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Extruded Par Fried Potatoes provide inadequate amounts of Protein
• 300 calories of Potato Flour provide inadequate amounts of Omega 6