Comparing Nutrients in 5 ounces Frozen French Fried Potatoes VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Frozen French Fried Potatoes	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	7.2% 208kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	4.16% 1.33g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	0.55% 0.4g	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% 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	% 0.14g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.26g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	20% 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	12.4% 49.6μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.2% 24.5mg	21% 19mg	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	0.94% 0.14mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	21.3% 0.19mg	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	11% 0.88mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	13% 0.3mg	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% 118mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	17% 578mg	19% 639mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Potatoes VS Oven-heated Frozen French Fries per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen French Fried Potatoes vs Oven-heated Frozen French Fries:

• 5 ounces of Frozen French Fried Potatoes have 1.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Oven-heated Frozen French Fries.
• While 5 oz of Oven-heated Frozen French Fried Potatoes contain 1.3 times more Vitamin B1 than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Oven-heated Frozen French Fries provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Frozen French Fried Potatoes have insufficient amounts of Vitamin K
• Both Unprepared Frozen French Fried Potatoes as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Frozen French Fried Potatoes vs Oven-heated Frozen French Fries:

• 5 oz of Oven-heated Frozen French Fried Potatoes contain 1.5 times more Copper, 1.3 times more Manganese and 1.4 times more Sodium than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Oven-heated Frozen French Fries contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Zinc per five ounces.
• Both Unprepared Frozen French Fried Potatoes as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oven-heated Frozen French Fried Potatoes contain 1.4 times more Fiber than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Oven-heated Frozen French Fries offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per five ounces.
• Both Unprepared Frozen French Fried Potatoes as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.