Comparing Nutrients in 5 ounces Cooked Frozen Potatoes with Salt VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Potatoes with Salt	12%	2%	86%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Cooked Frozen Potatoes with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	15% 19.7g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	5.22% 2g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5% 2.8g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Potatoes with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	2.83% 11.3μg	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	15% 13.3mg	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	NA	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Potatoes with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	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	15% 1.2mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	5.26% 37mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	19% 639mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.17% 117g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Potatoes with Salt VS Oven-heated Frozen French Fries per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Potatoes with Salt 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 Cooked Frozen Potatoes with Salt vs Oven-heated Frozen French Fries:

• 5 oz of Oven-heated Frozen French Fried Potatoes contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Oven-heated Frozen French Fries provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Frozen Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Boiled Frozen Potatoes, drained with Salt as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Potatoes with Salt vs Oven-heated Frozen French Fries:

• 5 ounces of Cooked Frozen Potatoes with Salt have 8 times more Sodium and 1.3 times more Water than Oven-heated Frozen French Fries.
• While 5 oz of Oven-heated Frozen French Fried Potatoes contain 1.7 times more Copper, 2.4 times more Magnesium, 3.7 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Oven-heated Frozen French Fries contain similar levels of Iron and Manganese per five ounces.
• Both Boiled Frozen Potatoes, drained with Salt as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oven-heated Frozen French Fried Potatoes contain 2.7 times more Energy, 40.2 times more Fat, 30.3 times more Saturated Fat, 2.1 times more Carbohydrate, 1.9 times more Fiber and 1.3 times more Protein than Boiled Frozen Potatoes, drained with Salt.
• Both Boiled Frozen Potatoes, drained with Salt as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.