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

Weight per 300 calories

• Frozen O'brien Potatoes: 395g
• Fried O'brien Potatoes: 147g

Prepared Frozen O'brien Potatoes have 2.7 times more energy per unit of mass than Unprepared Frozen O'brien Potatoes, which is above average in comparison to other foods. Frozen O'brien Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen O'brien Potatoes	9%	2%	89%
Fried O'brien Potatoes	4%	55%	41%

Macro Nutrients

	Frozen O'brien Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	15.2% 4.87g	32g per day for Men 19-50 years
Omega 3	2.96% 0.047g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	24.7% 32g	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	19.7% 7.5g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	13% 7.22g	5.83% 3.26g	56g per day for Men 19-50 years

Vitamins

	Frozen O'brien Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	3.07% 27.6μg	1.47% 13.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	6.37% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.8% 1.7mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.83mg	42.6% 0.55mg	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	7.9% 31.6μg	4.4% 17.6μg	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	49.6% 44.6mg	17% 15.3mg	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 O'brien Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Calcium	5.13% 51.3mg	2.94% 29.4mg	1000mg per day for Men 19-50 years
Copper	55.7% 0.5mg	39.4% 0.35mg	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	51% 4.07mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	14.5% 0.33mg	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	27.6% 193mg	19.5% 137mg	700mg per day for Men 19-50 years
Potassium	29% 983mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.74μg	3.2% 1.76μg	55μg per day for Men 19-50 years
Sodium	8.7% 130mg	4.2% 63.2mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	8.53% 316g	2.46% 91g	3700g per day for Men 19-50 years

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

• Unprepared Frozen O'brien Potatoes have 2.1 times more Vitamin A, 2.8 times more Vitamin B1, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.9 times more Vitamin C than Prepared Frozen O'brien Potatoes.
• Both Unprepared Frozen O'brien Potatoes and Prepared Frozen O'brien Potatoes have similar amounts of Vitamin B2 per 300 kcal.
• Both Unprepared Frozen O'brien Potatoes as well as Prepared Frozen O'brien Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Unprepared Frozen O'brien Potatoes have 1.7 times more Calcium, 1.4 times more Copper, 2.9 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Selenium, 2.1 times more Sodium, 1.4 times more Zinc and 3.5 times more Water than Prepared Frozen O'brien Potatoes.

Comparison of macro-nutrients per 300 calories:

• Unprepared Frozen O'brien Potatoes have 2.1 times more Carbohydrate, 3 times more Fiber and 2.2 times more Protein than Prepared Frozen O'brien Potatoes.
• While Prepared Frozen O'brien Potatoes contain 35.2 times more Fat, 38.6 times more Saturated Fat, 6.9 times more Omega 3 and 24.7 times more Omega 6 than Unprepared Frozen O'brien Potatoes.
• Both Unprepared Frozen O'brien Potatoes and Prepared Frozen O'brien Potatoes have similar amounts of Energy per 300 kcal.
• Both Unprepared Frozen O'brien Potatoes as well as Prepared Frozen O'brien Potatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.