Comparing Nutrients in 5 ounces Oven Heated Frozen French Fries with Salt VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oven Heated Frozen French Fries with Salt	7%	30%	63%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Oven Heated Frozen French Fries with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	7.72% 224kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.77g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	0.41% 0.069g	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	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 0.64g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Oven Heated Frozen French Fries with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	23% 0.3mg	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	9.57% 38.3μg	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	13.5% 12mg	20% 18mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.74% 10.5μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven Heated Frozen French Fries with Salt	Baked Red 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	27.4% 0.25mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	10.7% 0.25mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	20% 678mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oven Heated Frozen French Fries with Salt vs Baked Red Potatoes:

• Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.2 times more Vitamin B6, 4.9 times more Vitamin E and 2.6 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Vitamin B2 and 1.5 times more Vitamin C than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 5 oz.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oven Heated Frozen French Fries with Salt vs Baked Red Potatoes:

• Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 1.3 times more Calcium, 1.2 times more Phosphorus and 27 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Copper than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt and Baked Whole Red Potatoes have similar amounts of Iron, Magnesium, Manganese, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 1.8 times more Energy, 36.5 times more Fat, 21.2 times more Saturated Fat, 15.7 times more Omega 3, 25.8 times more Omega 6 and 1.3 times more Carbohydrate than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.9 times more Sugars than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt and Baked Whole Red Potatoes have similar amounts of Fiber and Protein per 5 oz.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.