Comparing Nutrients in 5 ounces Oven-heated Frozen French Fries VS Microwaved Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Microwaved Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Oven-heated Frozen French Fries	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Energy	8.2% 238kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	25.4% 33g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	34.8% 0.45mg	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	9.92% 39.7μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	23.8% 21.4mg	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

	Oven-heated Frozen French Fries	Microwaved Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	37.3% 0.34mg	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	13% 1.05mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	10.5% 0.24mg	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	19.6% 137mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	19% 639mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Microwaved Potato Flesh with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Oven-heated Frozen French Fries vs Microwaved Potato Flesh with Salt:

• 5 ounces of Oven-heated Frozen French Fries have 1.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.3 times more Vitamin B9 than Microwaved Potato Flesh with Salt.
• While 5 oz of Microwaved Potato Flesh with Salt contain 1.7 times more Vitamin B6 than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Microwaved Potato Flesh with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per five ounces.
• 5 ounces of Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin B2
• Both Oven-heated Frozen French Fried Potatoes as well as Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oven-heated Frozen French Fries vs Microwaved Potato Flesh with Salt:

• 5 ounces of Oven-heated Frozen French Fries have 1.8 times more Iron and 1.2 times more Manganese than Microwaved Potato Flesh with Salt.
• While 5 oz of Microwaved Potato Flesh with Salt contain 1.8 times more Copper and 7.6 times more Sodium than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Microwaved Potato Flesh with Salt contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per five ounces.
• Both Oven-heated Frozen French Fried Potatoes as well as Microwaved Potato Flesh with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven-heated Frozen French Fries have 1.7 times more Energy, 52.2 times more Fat, 39.6 times more Saturated Fat, 1.2 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Microwaved Potato Flesh with Salt.
• Both Oven-heated Frozen French Fried Potatoes as well as Microwaved Potato Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.