Comparing Nutrients in 5 ounces Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Frozen Potato Wedges

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Frozen Potato Wedges	8%	15%	77%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Frozen Potato Wedges	Recommended Dietary Allowance
Energy	16.3% 472kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.3% 56.2g	27.8% 36g	130g per day for Men 19-50 years
Sugars	NA	0.59% 0.43g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	9% 5.03g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Frozen Potato Wedges	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	38% 0.5mg	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	7.8% 31μg	NA	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	9.76% 8.8mg	17.6% 16mg	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, Extruded, Prepared, Heated In Oven	Frozen Potato Wedges	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	NA	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	29.4% 2.35mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	NA	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	19.4% 136mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	58% 869mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	1.36% 50g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Frozen Potato Wedges:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.7 times more Vitamin B3 than Frozen Potato Wedges.
• While Frozen Potato Wedges contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B6 and 1.8 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Frozen Potato Wedges have similar amounts of Vitamin B2 per 5 oz.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Frozen Potato Wedges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Frozen Potato Wedges:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 2.4 times more Iron, 1.2 times more Magnesium, 1.4 times more Potassium and 12.5 times more Sodium than Frozen Potato Wedges.
• While Frozen Potato Wedges contain 1.9 times more Water than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Frozen Potato Wedges have similar amounts of Calcium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 2.6 times more Energy, 8.5 times more Fat, 10.8 times more Saturated Fat, 13.8 times more Omega 6, 1.6 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Frozen Potato Wedges.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Frozen Potato Wedges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.