Comparing Nutrients in 5 ounces Microwaved Potato Flesh with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh with Salt	8%	1%	91%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Microwaved Potato Flesh with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	4.9% 142kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.41g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes 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	15.2% 0.18mg	14.4% 0.17mg	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	14.4% 2.3mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	18.8% 0.24mg	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	4.25% 17μg	7.8% 31μg	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	23.8% 21.4mg	18.6% 16.7mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	23% 0.21mg	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	7.26% 0.58mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	13.5% 0.31mg	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	22% 155mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	23% 344mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

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

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

• 5 ounces of Microwaved Potato Flesh with Salt have 1.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin C than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Vitamin B3 and 1.8 times more Vitamin B9 than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin B2
• Both Microwaved Potato Flesh with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Microwaved Potato Flesh with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Microwaved Potato Flesh with Salt have 1.6 times more Copper than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Iron, 1.3 times more Manganese and 1.6 times more Sodium than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per five ounces.
• Both Microwaved Potato Flesh with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Energy, 51.3 times more Fat, 41.6 times more Saturated Fat and 1.4 times more Fiber than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate and Protein per five ounces.
• Both Microwaved Potato Flesh with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.