Comparing Nutrients in 500 calories Frozen Potato Puffs VS Oven-heated Frozen Potato Puffs

Weight per 500 calories

• Frozen Potato Puffs: 281g
• Oven-heated Frozen Potato Puffs: 260g

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

Which food has more nutrients per 500 calories - Frozen Potato Puffs or Oven-heated Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Frozen Potato Puffs	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.2% 24.5g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	12.4% 4g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	48% 8.15g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	54.7% 71g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	0.97% 0.7g	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	0% 0g	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	% 0.45g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 0.37g	% 0.21g	g per day for Men 19-50 years
Fiber	17% 6.46g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	9.7% 5.42g	9.9% 5.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.8% 1.64mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	24.2% 0.32mg	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	12% 47.8μg	15% 60μg	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	21.5% 19.4mg	11.6% 10.4mg	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	2.06% 0.31mg	4.5% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.85% 7.02μg	8.03% 9.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	3.65% 36.5mg	3.65% 36.5mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.41% 16.4μg	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	16.5% 1.32mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	10.5% 44.3mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	14.4% 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	25.7% 180mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	22% 747mg	3400mg per day for Men 19-50 years
Selenium	1.53% 0.84μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	80% 1202mg	80.4% 1206mg	1500mg per day for Men 19-50 years
Zinc	6.64% 0.73mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Potato Puffs vs Oven-heated Frozen Potato Puffs:

• Frozen Potato Puffs, Unprepared have 2.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.9 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.3 times more Vitamin B9 and 1.4 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Frozen Potato Puffs vs Oven-heated Frozen Potato Puffs:

Both Frozen Potato Puffs, Unprepared and Oven-heated Frozen Potato Puffs have similar amounts of minerals per 500 kcal
• Both Frozen Potato Puffs, Unprepared and Oven-heated Frozen Potato Puffs have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 500 kcal.
• Both Frozen Potato Puffs, Unprepared as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Calcium and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Potato Puffs, Unprepared have 1.2 times more Omega 3, 1.5 times more Omega 6 and 1.2 times more Fiber than Oven-heated Frozen Potato Puffs.
• Both Frozen Potato Puffs, Unprepared and Oven-heated Frozen Potato Puffs have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 500 kcal.
• Both Frozen Potato Puffs, Unprepared as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.