Comparing Nutrients in 500 calories Fried O'brien Potatoes VS Oven-heated Frozen Potato Puffs

Weight per 500 calories

• Fried O'brien Potatoes: 245g
• 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 - Fried O'brien Potatoes or Oven-heated Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Fried O'brien Potatoes	4%	55%	41%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Fried O'brien Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	47% 7.97g	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	41.2% 53.6g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	11% 4.17g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	9.9% 5.55g	56g per day for Men 19-50 years

Vitamins

	Fried O'brien Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	2.45% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	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	7.35% 29.4μg	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	28.3% 25.5mg	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	NA	4.5% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.03% 9.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried O'brien Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	4.9% 49mg	3.65% 36.5mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	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	29.4% 2.35mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	10.5% 44.3mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	32.6% 228mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	22% 747mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	7.03% 105mg	80.4% 1206mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fried O'brien Potatoes vs Oven-heated Frozen Potato Puffs:

• Prepared Frozen O'brien Potatoes have 3.4 times more Vitamin B2, 2.2 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.4 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.4 times more Vitamin B1 and 2 times more Vitamin B9 than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B3 per 500 kcal.
• Both Prepared Frozen O'brien Potatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Fried O'brien Potatoes vs Oven-heated Frozen Potato Puffs:

• Prepared Frozen O'brien Potatoes have 2.9 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 1.6 times more Potassium, 2.8 times more Selenium and 1.7 times more Zinc than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 11.4 times more Sodium than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Oven-heated Frozen Potato Puffs have similar amounts of Phosphorus per 500 kcal.
• Both Prepared Frozen O'brien Potatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Prepared Frozen O'brien Potatoes have 1.4 times more Fat, 1.9 times more Saturated Fat and 1.4 times more Omega 6 than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.3 times more Carbohydrate and 1.3 times more Fiber than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Oven-heated Frozen Potato Puffs have similar amounts of Energy, Omega 3 and Protein per 500 kcal.
• Both Prepared Frozen O'brien Potatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.