Comparing Nutrients in 5 ounces Cooked Frozen Potatoes VS Frozen O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Potatoes	12%	2%	86%
Frozen O'brien Potatoes	9%	2%	89%

Macro Nutrients

	Cooked Frozen Potatoes	Frozen O'brien Potatoes	Recommended Dietary Allowance
Energy	3.18% 92kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	19% 24.8g	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	5.22% 2g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5% 2.8g	4.63% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Potatoes	Frozen O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	22.8% 0.3mg	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	2.83% 11.3μg	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% 13.3mg	17.8% 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

	Cooked Frozen Potatoes	Frozen O'brien Potatoes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	20% 0.18mg	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	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	7.33% 0.17mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.17% 117g	3.06% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Potatoes VS Frozen O'brien Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Potatoes versus 5 oz of Frozen O'brien Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Potatoes vs Frozen O'brien Potatoes:

• 5 ounces of Cooked Frozen Potatoes have 1.9 times more Vitamin B1 than Frozen O'brien Potatoes.
• While 5 oz of Unprepared Frozen O'brien Potatoes contain 1.8 times more Vitamin B2 and 1.5 times more Vitamin B5 than Boiled and Drained Frozen Potatoes.
• Both Cooked Frozen Potatoes and Frozen O'brien Potatoes provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Cooked Frozen Potatoes have insufficient amounts of Vitamin B2
• Both Boiled and Drained Frozen Potatoes as well as Unprepared Frozen O'brien Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Potatoes vs Frozen O'brien Potatoes:

• 5 ounces of Cooked Frozen Potatoes have 1.6 times more Manganese than Frozen O'brien Potatoes.
• While 5 oz of Unprepared Frozen O'brien Potatoes contain 1.6 times more Copper, 1.6 times more Magnesium, 1.9 times more Phosphorus, 6 times more Selenium and 1.7 times more Sodium than Boiled and Drained Frozen Potatoes.
• Both Cooked Frozen Potatoes and Frozen O'brien Potatoes contain similar levels of Iron, Potassium, Zinc and Water per five ounces.
• 5 ounces of Cooked Frozen Potatoes lack sufficient amounts of Selenium
• Both Boiled and Drained Frozen Potatoes as well as Unprepared Frozen O'brien Potatoes lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Unprepared Frozen O'brien Potatoes contain 1.4 times more Fiber than Boiled and Drained Frozen Potatoes.
• Both Cooked Frozen Potatoes and Frozen O'brien Potatoes offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Boiled and Drained Frozen Potatoes as well as Unprepared Frozen O'brien Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.