Comparing Nutrients in 5 ounces Frozen Potato Puffs VS Cooked Frozen Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Cooked Frozen Potatoes	12%	2%	86%

Macro Nutrients

	Frozen Potato Puffs	Cooked Frozen Potatoes	Recommended Dietary Allowance
Energy	8.7% 252kcal	3.18% 92kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	0% 0g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Cooked Frozen Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	22% 0.29mg	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	6.02% 24μg	2.83% 11.3μg	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	11% 9.8mg	15% 13.3mg	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	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Cooked Frozen Potatoes	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	12.3% 0.11mg	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	8.33% 0.67mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	6.84% 0.16mg	11.4% 0.26mg	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	13% 91mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	40.4% 607mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	2.4% 89g	3.17% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Potato Puffs vs Cooked Frozen Potatoes:

• Frozen Potato Puffs, Unprepared have 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled and Drained Frozen Potatoes.
• While Boiled and Drained Frozen Potatoes contain 1.4 times more Vitamin C than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Boiled and Drained Frozen Potatoes have similar amounts of Vitamin B6 per 5 oz.
• Both Frozen Potato Puffs, Unprepared as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Potato Puffs vs Cooked Frozen Potatoes:

• Frozen Potato Puffs, Unprepared have 1.9 times more Calcium, 1.5 times more Magnesium, 2.5 times more Phosphorus and 21.4 times more Sodium than Boiled and Drained Frozen Potatoes.
• While Boiled and Drained Frozen Potatoes contain 1.8 times more Iron, 1.7 times more Manganese and 1.3 times more Water than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Boiled and Drained Frozen Potatoes have similar amounts of Copper, Potassium and Zinc per 5 oz.
• Both Frozen Potato Puffs, Unprepared as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Potato Puffs, Unprepared have 2.7 times more Energy, 67 times more Fat, 41.7 times more Saturated Fat, 17.8 times more Omega 3, 69.1 times more Omega 6, 1.7 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Frozen Potatoes.
• Both Frozen Potato Puffs, Unprepared and Boiled and Drained Frozen Potatoes have similar amounts of Protein per 5 oz.
• Both Frozen Potato Puffs, Unprepared as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.