Comparing Nutrients in 5 ounces Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt VS Microwaved Potatoes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	6%	33%	61%
Microwaved Potatoes Skin with Salt	13%	1%	86%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Energy	10.7% 309kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	17.2% 5.5g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.13% 0.87g	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	37% 48.2g	32.3% 42g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	8.7% 4.88g	11% 6.22g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	53.6% 0.7mg	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	6.02% 24μg	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	15% 13.5mg	24% 21.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Microwaved Potatoes Skin with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	139% 1.25mg	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	26.4% 2.1mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	60.4% 1.4mg	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% 92mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	27% 921mg	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	26.6% 398mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	2.03% 75g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt VS Microwaved Potatoes Skin with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt versus 5 oz of Microwaved Potatoes Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt vs Microwaved Potatoes Skin with Salt:

• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have 1.7 times more Vitamin B1 than Microwaved Potatoes Skin with Salt.
• While 5 oz of Microwaved Potatoes Skin with Salt contain 2.4 times more Vitamin B2, 2 times more Vitamin B6 and 1.6 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt and Microwaved Potatoes Skin with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• Both Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt as well as Microwaved Potatoes Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt vs Microwaved Potatoes Skin with Salt:

• 5 oz of Microwaved Potatoes Skin with Salt contain 4.6 times more Calcium, 4.4 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Potassium than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt and Microwaved Potatoes Skin with Salt contain similar levels of Sodium and Zinc per five ounces.
• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Calcium
• Both Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt as well as Microwaved Potatoes Skin with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have 1.7 times more Energy, 82 times more Fat, 149.8 times more Saturated Fat and 19.2 times more Omega 6 than Microwaved Potatoes Skin with Salt.
• While 5 oz of Microwaved Potatoes Skin with Salt contain 1.7 times more Fiber and 1.3 times more Protein than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt and Microwaved Potatoes Skin with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Microwaved Potatoes Skin with Salt provide inadequate amounts of Omega 6