Comparing Nutrients in 500 calories Frozen Potato Wedges VS Potato Flour

Weight per 500 calories

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

Potato Flour has 2.8 times more energy per unit of mass than Frozen Potato Wedges, which is high in comparison to other foods. Frozen Potato Wedges having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Frozen Potato Wedges	Potato Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.3% 0.39mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.56% 1.37μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	8.75% 35μg	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	48.2% 43.4mg	5.9% 5.32mg	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	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Frozen Potato Wedges have 1.2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 8.2 times more Vitamin C than Potato Flour.
• Both Frozen Potato Wedges as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Potato Wedges have 1.4 times more Iron, 1.4 times more Phosphorus, 2.5 times more Sodium, 1.9 times more Zinc and 29 times more Water than Potato Flour.
• While Potato Flour contains 1.6 times more Calcium than Frozen Potato Wedges.
• Both Frozen Potato Wedges and Potato Flour have similar amounts of Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Potato Wedges have 17.9 times more Fat and 16.9 times more Saturated Fat than Potato Flour.
• While Potato Flour contains 4.2 times more Sugars than Frozen Potato Wedges.
• Both Frozen Potato Wedges and Potato Flour have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Frozen Potato Wedges as well as Potato Flour have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.