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

Macros Ratio

	Protein	Fat	Carbs
Frozen O'brien Potatoes	9%	2%	89%
Fried O'brien Potatoes	4%	55%	41%

Macro Nutrients

	Frozen O'brien Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Energy	3.7% 108kcal	9.97% 289kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.8g	24% 31g	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	7.1% 2.7g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	4.63% 2.6g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Frozen O'brien Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	41% 0.53mg	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	4.25% 17μg	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	17.8% 16mg	16.4% 14.7mg	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	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

	Frozen O'brien Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	38% 0.34mg	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	18.2% 1.46mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	7.33% 0.17mg	14% 0.32mg	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	9.92% 69.5mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	3.06% 113g	2.37% 88g	3700g per day for Men 19-50 years

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

• Prepared Frozen O'brien Potatoes contain 1.3 times more Vitamin A, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Unprepared Frozen O'brien Potatoes.
• Both Unprepared Frozen O'brien Potatoes and Prepared Frozen O'brien Potatoes have similar amounts of Vitamin B1 and Vitamin C per 5 oz.
• Both Unprepared Frozen O'brien Potatoes as well as Prepared Frozen O'brien Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Unprepared Frozen O'brien Potatoes have 1.3 times more Water than Prepared Frozen O'brien Potatoes.
• While Prepared Frozen O'brien Potatoes contain 1.5 times more Calcium, 1.9 times more Copper, 1.9 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Sodium and 1.9 times more Zinc than Unprepared Frozen O'brien Potatoes.
• Both Unprepared Frozen O'brien Potatoes and Prepared Frozen O'brien Potatoes have similar amounts of Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Prepared Frozen O'brien Potatoes contain 2.7 times more Energy, 94.4 times more Fat, 103.5 times more Saturated Fat, 18.4 times more Omega 3, 66.4 times more Omega 6 and 1.3 times more Carbohydrate than Unprepared Frozen O'brien Potatoes.
• Both Unprepared Frozen O'brien Potatoes and Prepared Frozen O'brien Potatoes have similar amounts of Fiber and Protein per 5 oz.
• Both Unprepared Frozen O'brien Potatoes as well as Prepared Frozen O'brien Potatoes have insufficient amounts of Glucose and Sucrose in 5 oz.