Comparing Nutrients in 300 calories Fried O'brien Potatoes VS Oven-heated Frozen Potato Puffs

Weight per 300 calories

• Fried O'brien Potatoes: 147g
• Oven-heated Frozen Potato Puffs: 156g

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

Which food has more nutrients per 300 calories - Fried O'brien Potatoes or Oven-heated Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Fried O'brien Potatoes	4%	55%	41%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Fried O'brien Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.87g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	33% 42.6g	130g per day for Men 19-50 years
Sugars	NA	0.58% 0.42g	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	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	8.22% 3.13g	38g per day for Men 19-50 years
Protein	5.83% 3.26g	5.94% 3.33g	56g per day for Men 19-50 years

Vitamins

	Fried O'brien Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	1.47% 13.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.37% 0.076mg	9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.45% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	14.5% 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	4.4% 17.6μg	9% 36μg	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	17% 15.3mg	6.94% 6.25mg	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	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.8% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried O'brien Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	39.4% 0.35mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.84μg	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	17.6% 1.4mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	6.32% 26.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	8.63% 0.2mg	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	19.5% 137mg	18.8% 131mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.76μg	1.14% 0.63μg	55μg per day for Men 19-50 years
Sodium	4.2% 63.2mg	48.2% 723mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	4.26% 0.47mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fried O'brien Potatoes vs Oven-heated Frozen Potato Puffs:

• Prepared Frozen O'brien Potatoes have 3.4 times more Vitamin B2, 2.2 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.4 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.4 times more Vitamin B1 and 2 times more Vitamin B9 than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B3 per 300 kcal.
• Both Prepared Frozen O'brien Potatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fried O'brien Potatoes vs Oven-heated Frozen Potato Puffs:

• Prepared Frozen O'brien Potatoes have 2.9 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 1.6 times more Potassium, 2.8 times more Selenium and 1.7 times more Zinc than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 11.4 times more Sodium than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Oven-heated Frozen Potato Puffs have similar amounts of Phosphorus per 300 kcal.
• Both Prepared Frozen O'brien Potatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared Frozen O'brien Potatoes have 1.4 times more Fat, 1.9 times more Saturated Fat and 1.4 times more Omega 6 than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.3 times more Carbohydrate and 1.3 times more Fiber than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Oven-heated Frozen Potato Puffs have similar amounts of Energy, Omega 3 and Protein per 300 kcal.
• Both Prepared Frozen O'brien Potatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.