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

Weight per 300 calories

• Fried O'brien Potatoes: 147g
• Frozen Potato Puffs: 169g

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 Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Fried O'brien Potatoes	4%	55%	41%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Fried O'brien Potatoes	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	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.87g	7.47% 2.4g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	28.8% 4.9g	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	32% 41.8g	130g per day for Men 19-50 years
Sugars	NA	0.65% 0.47g	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	% 0.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	10.2% 3.88g	38g per day for Men 19-50 years
Protein	5.83% 3.26g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Fried O'brien Potatoes	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.9% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	25% 0.33mg	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	7.16% 28.7μg	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	13% 11.6mg	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	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried O'brien Potatoes	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	14% 0.13mg	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	17.6% 1.4mg	9.9% 0.79mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	6.42% 27mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	8.13% 0.19mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	12.2% 416mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.76μg	0.92% 0.51μg	55μg per day for Men 19-50 years
Sodium	4.2% 63.2mg	48% 721mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.86% 106g	3700g per day for Men 19-50 years

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

• Prepared Frozen O'brien Potatoes have 1.9 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 4.1 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.6 times more Vitamin B9 than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Frozen Potato Puffs, Unprepared have similar amounts of Vitamin B5 per 300 kcal.
• Both Prepared Frozen O'brien Potatoes as well as Frozen Potato Puffs, Unprepared 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 Frozen Potato Puffs:

• Prepared Frozen O'brien Potatoes have 2.8 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 3.5 times more Selenium and 1.8 times more Zinc than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 11.4 times more Sodium than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared Frozen O'brien Potatoes have 1.3 times more Fat and 2 times more Saturated Fat than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 1.3 times more Carbohydrate and 1.6 times more Fiber than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Frozen Potato Puffs, Unprepared have similar amounts of Energy, Omega 3, Omega 6 and Protein per 300 kcal.
• Both Prepared Frozen O'brien Potatoes as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.