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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin with Salt	13%	1%	86%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Microwaved Potatoes Skin with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	6.45% 187kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	32.3% 42g	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	20.5% 7.8g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	11% 6.22g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin 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	8.4% 0.1mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	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	6.02% 24μg	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	24% 21.7mg	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

	Microwaved Potatoes Skin with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	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	105% 8.4mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	60.4% 1.4mg	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	16.6% 116mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	19% 639mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.36% 87g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Microwaved Potatoes Skin with Salt have 2.4 times more Vitamin B2 and 2.7 times more Vitamin B6 than Oven-heated Frozen French Fries.
• While 5 oz of Oven-heated Frozen French Fried Potatoes contain 1.8 times more Vitamin B1 and 1.6 times more Vitamin B9 than Microwaved Potatoes Skin with Salt.
• Both Microwaved Potatoes Skin with Salt and Oven-heated Frozen French Fries provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per five ounces.
• Both Microwaved Potatoes Skin 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 Microwaved Potatoes Skin with Salt vs Oven-heated Frozen French Fries:

• 5 ounces of Microwaved Potatoes Skin with Salt have 3.8 times more Calcium, 6.5 times more Copper, 8 times more Iron, 1.4 times more Magnesium, 4.7 times more Manganese, 1.4 times more Potassium, 7.9 times more Sodium and 1.3 times more Zinc than Oven-heated Frozen French Fries.
• Both Microwaved Potatoes Skin with Salt and Oven-heated Frozen French Fries contain similar levels of Phosphorus per five ounces.
• 5 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Microwaved Potatoes Skin with Salt as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Microwaved Potatoes Skin with Salt have 2.1 times more Fiber and 1.7 times more Protein than Oven-heated Frozen French Fries.
• While 5 oz of Oven-heated Frozen French Fried Potatoes contain 1.3 times more Energy, 52.2 times more Fat and 39.6 times more Saturated Fat than Microwaved Potatoes Skin with Salt.
• Both Microwaved Potatoes Skin with Salt and Oven-heated Frozen French Fries offer comparable quantities of Carbohydrate per five ounces.
• Both Microwaved Potatoes Skin with Salt as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.