Comparing Nutrients in 7 ounces Oven-heated Frozen Potato Puffs VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Baked Potato Flesh	Recommended Dietary Allowance
Energy	13% 381kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	18.5% 18g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54g	33% 42.8g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	4.65% 3.37g	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% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.55% 4.23g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	46% 0.6mg	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	11.4% 45.6μg	4.47% 18μg	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	8.8% 7.94mg	28.2% 25.4mg	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	3.44% 0.52mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	47.4% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.5μg	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	14.4% 1.15mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	11% 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	24% 167mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	61.3% 919mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Potato Puffs VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen Potato Puffs versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Potato Puffs vs Baked Potato Flesh:

• 7 ounces of Oven-heated Frozen Potato Puffs have 1.8 times more Vitamin B2, 2.6 times more Vitamin B9 and 12.3 times more Vitamin K than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.2 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Baked Potato Flesh provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Oven-heated Frozen Potato Puffs as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen Potato Puffs vs Baked Potato Flesh:

• 7 ounces of Oven-heated Frozen Potato Puffs have 1.7 times more Iron, 1.7 times more Phosphorus and 92.6 times more Sodium than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2.7 times more Copper, 1.5 times more Magnesium, 1.3 times more Manganese, 1.4 times more Potassium and 1.3 times more Water than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Baked Potato Flesh contain similar levels of Zinc per seven ounces.
• Both Oven-heated Frozen Potato Puffs as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Potato Puffs have 2.1 times more Energy, 90.5 times more Fat, 63.7 times more Saturated Fat, 20.6 times more Omega 3, 67 times more Omega 6, 1.3 times more Carbohydrate and 1.3 times more Fiber than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 6.3 times more Sugars than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Baked Potato Flesh offer comparable quantities of Protein per seven ounces.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6