Comparing Nutrients in 5 ounces Baked Red Potatoes VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Baked Red Potatoes	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	4.25% 123kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	21.4% 27.8g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0.26g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	9.57% 38.3μg	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	20% 18mg	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	0.76% 0.11mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	12.4% 0.99mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	14.6% 102mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	19% 639mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Oven-heated Frozen French Fries per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes 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 Baked Red Potatoes vs Oven-heated Frozen French Fries:

• 5 ounces of Baked Red Potatoes have 1.6 times more Vitamin B2 than Oven-heated Frozen French Fries.
• While 5 oz of Oven-heated Frozen French Fried Potatoes contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Oven-heated Frozen French Fries provide similar amounts of Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per five ounces.
• Both Baked Whole Red Potatoes as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Oven-heated Frozen French Fries:

• 5 ounces of Baked Red Potatoes have 1.3 times more Copper, 1.2 times more Potassium and 1.2 times more Water than Oven-heated Frozen French Fries.
• While 5 oz of Oven-heated Frozen French Fried Potatoes contain 1.3 times more Phosphorus and 2.7 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Oven-heated Frozen French Fries contain similar levels of Iron, Magnesium, Manganese and Zinc per five ounces.
• Both Baked Whole Red Potatoes as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oven-heated Frozen French Fried Potatoes contain 1.9 times more Energy, 34.8 times more Fat, 25.7 times more Saturated Fat, 1.5 times more Carbohydrate and 1.4 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Oven-heated Frozen French Fries offer comparable quantities of Protein per five ounces.
• Both Baked Whole Red Potatoes as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.