Comparing Nutrients in 5 ounces Oven Heated Frozen French Fries with Salt VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oven Heated Frozen French Fries with Salt	7%	30%	63%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Oven Heated Frozen French Fries with Salt	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	7.72% 224kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.77g	22% 21g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	20% 6.44g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	8.94% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	33% 42.7g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	11% 4.1g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Oven Heated Frozen French Fries with Salt	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	19.6% 0.26mg	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	8.15% 32.6μg	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	13.5% 12mg	9.92% 8.93mg	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	3.7% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.74% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven Heated Frozen French Fries with Salt	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	5.04% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	0.91% 36.3μg	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	10% 0.81mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	14% 0.32mg	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	17.6% 123mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	20% 678mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.9% 70.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven Heated Frozen French Fries with Salt VS Frozen Extruded Par Fried Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Oven Heated Frozen French Fries with Salt versus 5 oz of Frozen Extruded Par Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oven Heated Frozen French Fries with Salt vs Frozen Extruded Par Fried Potatoes:

• 5 ounces of Oven Heated Frozen French Fries with Salt have 1.8 times more Vitamin B1, 1.5 times more Vitamin B6 and 1.4 times more Vitamin C than Frozen Extruded Par Fried Potatoes.
• Both Oven Heated Frozen French Fries with Salt and Frozen Extruded Par Fried Potatoes provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oven Heated Frozen French Fries with Salt vs Frozen Extruded Par Fried Potatoes:

• 5 ounces of Oven Heated Frozen French Fries with Salt have 3.3 times more Copper and 1.3 times more Magnesium than Frozen Extruded Par Fried Potatoes.
• While 5 oz of Frozen Extruded Par Fried French Fried Potatoes contain 2.3 times more Iron, 1.5 times more Manganese and 1.5 times more Sodium than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Frozen French Fries with Salt and Frozen Extruded Par Fried Potatoes contain similar levels of Phosphorus, Potassium and Zinc per five ounces.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Frozen Extruded Par Fried French Fried Potatoes lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Extruded Par Fried French Fried Potatoes contain 1.6 times more Energy, 2.7 times more Fat, 5.4 times more Saturated Fat and 1.5 times more Fiber than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Frozen French Fries with Salt and Frozen Extruded Par Fried Potatoes offer comparable quantities of Omega 6, Carbohydrate and Protein per five ounces.