Comparing Nutrients in 500 calories Potato Flour VS Frozen Potato Wedges

Weight per 500 calories

• Potato Flour: 140g
• Frozen Potato Wedges: 388g

Potato Flour has 2.8 times more energy per 100g than Frozen Potato Wedges. It has high energy density when compared to other foods. Frozen Potato Wedges having average energy density.

Discover which food has more nutrients per 500 calories - Potato Flour or Frozen Potato Wedges?

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Frozen Potato Wedges	8%	15%	77%

Macro Nutrients

	Potato Flour	Frozen Potato Wedges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	6.66% 2.13g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	76% 99g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	1.6% 1.16g	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	21.7% 8.26g	20.4% 7.75g	38g per day for Men 19-50 years
Protein	17.3% 9.66g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Frozen Potato Wedges	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	32.3% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	37.3% 5.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.56% 1.37μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.75% 35μg	NA	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	5.9% 5.32mg	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	2.33% 0.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Frozen Potato Wedges	Recommended Dietary Allowance
Calcium	9.1% 91mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	NA	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	24% 1.93mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	17.5% 73.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	59% 26.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.6% 235mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	41.2% 1402mg	45% 1527mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	NA	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	6.88% 0.76mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	7.15% 265g	3700g per day for Men 19-50 years

Potato Flour VS Frozen Potato Wedges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Flour or Frozen Potato Wedges?

Lets compare vitamin content per 500 calories of Potato Flour vs Frozen Potato Wedges:

• 500 kcal of Frozen Potato Wedges contain 2.2 times more Vitamin B2, 1.3 times more Vitamin B6 and 8.2 times more Vitamin C than Potato Flour.
• Both Potato Flour and Frozen Potato Wedges provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Potato Flour have insufficient amounts of Vitamin B2 and Vitamin C
• Both Potato Flour as well as Frozen Potato Wedges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Flour vs Frozen Potato Wedges:

• 500 calories of Potato Flour have 1.2 times more Magnesium than Frozen Potato Wedges.
• While 500 kcal of Frozen Potato Wedges contain 1.4 times more Iron, 1.4 times more Phosphorus, 2.5 times more Sodium and 1.9 times more Zinc than Potato Flour.
• Both Potato Flour and Frozen Potato Wedges contain similar levels of Potassium per 500 calories.
• 500 calories of Potato Flour lack sufficient amounts of Zinc
• Both Potato Flour as well as Frozen Potato Wedges lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Potato Flour and Frozen Potato Wedges have similar amounts of macro-nutrients per 500 kcal
• Both Potato Flour and Frozen Potato Wedges offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Potato Flour as well as Frozen Potato Wedges provide inadequate amounts of Omega 6 in 500 calories.