Comparing Nutrients in 5 ounces Fried O'brien Potatoes VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Fried O'brien Potatoes	4%	55%	41%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Fried O'brien Potatoes	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	9.97% 289kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	19.3% 18.7g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	27% 35g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Fried O'brien Potatoes	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	21% 0.27mg	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	6.02% 24μg	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	16.4% 14.7mg	11% 9.8mg	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

	Fried O'brien Potatoes	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	12% 0.11mg	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	17% 1.36mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	6.84% 0.16mg	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% 132mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	40.4% 607mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	2.37% 88g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Fried O'brien Potatoes vs Frozen Potato Puffs:

• Prepared Frozen O'brien Potatoes have more Vitamin A, 2.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 3.5 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Fried O'brien Potatoes vs Frozen Potato Puffs:

• Prepared Frozen O'brien Potatoes have 1.5 times more Calcium, 3.2 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium, 4 times more Selenium and 2.1 times more Zinc than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 10 times more Sodium than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Frozen Potato Puffs, Unprepared have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Prepared Frozen O'brien Potatoes have 1.5 times more Fat and 2.3 times more Saturated Fat than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 1.4 times more Fiber than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Frozen Potato Puffs, Unprepared have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Prepared Frozen O'brien Potatoes as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.