Comparing Nutrients in 5 ounces Baked Red Potatoes VS Fried O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Fried O'brien Potatoes	4%	55%	41%

Macro Nutrients

	Baked Red Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Energy	4.25% 123kcal	9.97% 289kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	24% 31g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 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	9.57% 38.3μg	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	20% 18mg	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	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Fried O'brien Potatoes	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	12.4% 0.99mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	14.6% 102mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.37% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Fried O'brien Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Fried O'brien Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Baked Red Potatoes have 1.4 times more Vitamin B1, 2.3 times more Vitamin B9 and 1.2 times more Vitamin C than Fried O'brien Potatoes.
• While 5 oz of Prepared Frozen O'brien Potatoes contain 2.7 times more Vitamin B2, 2.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Fried O'brien Potatoes provide similar amounts of Vitamin B3 per five ounces.
• Both Baked Whole Red Potatoes as well as Prepared Frozen O'brien Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Red Potatoes have 1.2 times more Water than Fried O'brien Potatoes.
• While 5 oz of Prepared Frozen O'brien Potatoes contain 2.2 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 3.6 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Fried O'brien Potatoes contain similar levels of Magnesium and Potassium per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Prepared Frozen O'brien Potatoes contain 2.3 times more Energy, 88.1 times more Fat, 82.8 times more Saturated Fat, 14.7 times more Omega 3 and 66.4 times more Omega 6 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Fried O'brien Potatoes offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6