Comparing Nutrients in 7 ounces Potato Flour VS Frozen Potato Wedges

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Frozen Potato Wedges	8%	15%	77%

Macro Nutrients

	Potato Flour	Frozen Potato Wedges	Recommended Dietary Allowance
Energy	24.4% 708kcal	8.83% 256kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	39% 50.5g	130g per day for Men 19-50 years
Sugars	9.63% 7g	0.82% 0.6g	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	31% 11.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Frozen Potato Wedges	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.5% 6.96mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.53mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.46% 1.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	NA	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	8.38% 7.54mg	24.7% 22.2mg	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	3.3% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Frozen Potato Wedges	Recommended Dietary Allowance
Calcium	13% 129mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	NA	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	34.2% 2.74mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	83.3% 37.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47.6% 333mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	58.4% 1986mg	23% 782mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.66% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Frozen Potato Wedges per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Flour versus 7 oz of Frozen Potato Wedges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Flour vs Frozen Potato Wedges:

• 7 ounces of Potato Flour have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.2 times more Vitamin B6 than Frozen Potato Wedges.
• While 7 oz of Frozen Potato Wedges contain 2.9 times more Vitamin C than Potato Flour.
• Both Potato Flour as well as Frozen Potato Wedges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Flour vs Frozen Potato Wedges:

• 7 ounces of Potato Flour have 4.3 times more Calcium, 2 times more Iron, 3.4 times more Magnesium, 1.9 times more Phosphorus, 2.5 times more Potassium and 1.5 times more Zinc than Frozen Potato Wedges.
• Both Potato Flour and Frozen Potato Wedges contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Potato Wedges lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Flour have 2.8 times more Energy, 3.3 times more Carbohydrate, 11.7 times more Sugars, 3 times more Fiber and 2.6 times more Protein than Frozen Potato Wedges.
• While 7 oz of Frozen Potato Wedges contain 6.5 times more Fat than Potato Flour.
• Both Potato Flour as well as Frozen Potato Wedges provide inadequate amounts of Omega 6 in seven ounces.