Comparing Nutrients in 5 ounces Potato Flour VS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%

Macro Nutrients

	Potato Flour	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Energy	17.4% 506kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	26.4% 8.45g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	43.3% 56.2g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	22% 8.36g	12% 4.54g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	9% 5.03g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.6% 1.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.86% 35.4μg	7.8% 31μg	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	6% 5.4mg	9.76% 8.8mg	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	2.36% 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 Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Calcium	9.2% 92mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	6.3% 0.057mg	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	24.5% 1.96mg	29.4% 2.35mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	17.6% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	59.5% 26.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34% 238mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.25% 9.24g	1.36% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Flour versus 5 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Flour vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• 5 ounces of Potato Flour have 2.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.6 times more Vitamin B6 than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 5 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 1.3 times more Vitamin B5 and 1.6 times more Vitamin C than Potato Flour.
• Both Potato Flour and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven provide similar amounts of Vitamin B9 per five ounces.
• Both Potato Flour as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Flour vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• 5 ounces of Potato Flour have 5.4 times more Calcium, 4.9 times more Copper, 2.8 times more Magnesium, 1.8 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium and 1.3 times more Zinc than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 5 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 11.1 times more Sodium than Potato Flour.
• Both Potato Flour and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Flour have 2.1 times more Carbohydrate, 1.8 times more Fiber and 1.9 times more Protein than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 5 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 55 times more Fat, 66.2 times more Saturated Fat and 12.5 times more Omega 6 than Potato Flour.
• Both Potato Flour and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven offer comparable quantities of Energy per five ounces.
• 5 ounces of Potato Flour provide inadequate amounts of Omega 6