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

Weight per 300 calories

• Fried O'brien Potatoes: 147g
• Cooked Frozen Potatoes: 462g

Fried O'brien Potatoes have 3.1 times more energy per 100g than Cooked Frozen Potatoes. It has above average energy density when compared to other foods. Boiled and Drained Frozen Potatoes having low energy density.

Discover which food has more nutrients per 300 calories - Fried O'brien Potatoes or Cooked Frozen Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Fried O'brien Potatoes	4%	55%	41%
Cooked Frozen Potatoes	12%	2%	86%

Macro Nutrients

	Fried O'brien Potatoes	Cooked Frozen Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.87g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	1.14% 0.19g	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	51.6% 67g	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	6.58% 2.5g	17% 6.46g	38g per day for Men 19-50 years
Protein	5.83% 3.26g	16.3% 9.14g	56g per day for Men 19-50 years

Vitamins

	Fried O'brien Potatoes	Cooked Frozen Potatoes	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	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.88% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	38.3% 6.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	71.7% 0.93mg	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	9.23% 37μg	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	48.2% 43.4mg	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

	Fried O'brien Potatoes	Cooked Frozen Potatoes	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	3.23% 32.3mg	1000mg per day for Men 19-50 years
Copper	39.4% 0.35mg	40% 0.36mg	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	48.5% 3.88mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	37% 0.85mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	39% 1325mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.76μg	1.68% 0.92μg	55μg per day for Men 19-50 years
Sodium	4.2% 63.2mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	2.46% 91g	10.3% 382g	3700g per day for Men 19-50 years

Fried O'brien Potatoes VS Cooked Frozen Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fried O'brien Potatoes or Cooked Frozen Potatoes?

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

• 300 calories of Fried O'brien Potatoes have 1.7 times more Vitamin B2 than Cooked Frozen Potatoes.
• While 300 kcal of Boiled and Drained Frozen Potatoes contain 6.2 times more Vitamin B1, 2.9 times more Vitamin B3, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.8 times more Vitamin C than Prepared Frozen O'brien Potatoes.
• Both Fried O'brien Potatoes and Cooked Frozen Potatoes provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Fried O'brien Potatoes have insufficient amounts of Vitamin B9
• Both Prepared Frozen O'brien Potatoes as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Fried O'brien Potatoes vs Cooked Frozen Potatoes:

• 300 kcal of Boiled and Drained Frozen Potatoes contain 2.7 times more Iron, 2.6 times more Manganese, 1.9 times more Potassium, 1.5 times more Sodium, 1.4 times more Zinc and 4.2 times more Water than Prepared Frozen O'brien Potatoes.
• Both Fried O'brien Potatoes and Cooked Frozen Potatoes contain similar levels of Copper, Magnesium and Phosphorus per 300 calories.
• Both Prepared Frozen O'brien Potatoes as well as Boiled and Drained Frozen Potatoes lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fried O'brien Potatoes have 32.4 times more Fat, 31 times more Saturated Fat, 5.4 times more Omega 3 and 24.7 times more Omega 6 than Cooked Frozen Potatoes.
• While 300 kcal of Boiled and Drained Frozen Potatoes contain 2.1 times more Carbohydrate, 2.6 times more Fiber and 2.8 times more Protein than Prepared Frozen O'brien Potatoes.
• Both Fried O'brien Potatoes and Cooked Frozen Potatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Fried O'brien Potatoes provide inadequate amounts of Protein
• 300 calories of Cooked Frozen Potatoes provide inadequate amounts of Omega 3 and Omega 6