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

Weight per 300 calories

• Frozen Extruded Par Fried Potatoes: 115g
• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven: 90g

Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.3 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.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Extruded Par Fried Potatoes	4%	50%	46%
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%

Macro Nutrients

	Frozen Extruded Par Fried Potatoes	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.8% 17.3g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.24g	16.8% 5.37g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	7.28% 1.24g	7.45% 1.27g	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	27.5% 35.7g	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	8.8% 3.35g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Extruded Par Fried Potatoes	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	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	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	2.56% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	14.8% 0.19mg	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	6.35% 25.4μg	4.95% 20μg	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	6.2% 5.6mg	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 Extruded Par Fried Potatoes	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Calcium	1.04% 10.4mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	4% 0.036mg	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	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.95% 20.8mg	4.93% 20.7mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	11% 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	12.7% 89mg	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	1.05% 0.58μg	0.98% 0.54μg	55μg per day for Men 19-50 years
Sodium	37.7% 565mg	37% 552mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	1.56% 57.6g	0.86% 32g	3700g per day for Men 19-50 years

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

• Frozen Extruded Par Fried French Fried Potatoes have 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Extruded Par Fried French Fried Potatoes and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Extruded Par Fried Potatoes vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

Both Frozen Extruded Par Fried French Fried Potatoes and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have similar amounts of minerals per 300 kcal
• Both Frozen Extruded Par Fried French Fried Potatoes and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 300 kcal.
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Calcium and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Frozen Extruded Par Fried French Fried Potatoes and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have similar amounts of macro-nutrients per 300 kcal
• Both Frozen Extruded Par Fried French Fried Potatoes and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.