Comparing Nutrients in 7 ounces Baked Potato Flesh VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Baked Potato Flesh	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	6.36% 185kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	9.53% 9.25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	5.83% 1.87g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	38% 49.2g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	NA	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	27% 0.35mg	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	4.47% 18μg	17.4% 69.5μg	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	28.2% 25.4mg	38% 34.3mg	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	0.53% 0.079mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	20.5% 0.18mg	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	8.7% 0.69mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	13.6% 0.31mg	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% 99mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Frozen French Fried Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Frozen French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Frozen French Fried Potatoes:

• 7 ounces of Baked Potato Flesh have 1.7 times more Vitamin B6 than Frozen French Fried Potatoes.
• While 7 oz of Unprepared Frozen French Fried Potatoes contain 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.9 times more Vitamin B9 and 1.4 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen French Fried Potatoes provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Frozen French Fried Potatoes:

• 7 ounces of Baked Potato Flesh have 2.3 times more Copper than Frozen French Fried Potatoes.
• While 7 oz of Unprepared Frozen French Fried Potatoes contain 1.8 times more Iron and 1.7 times more Phosphorus than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen French Fried Potatoes contain similar levels of Magnesium, Manganese, Potassium and Zinc per seven ounces.
• Both Baked Potatoes Flesh no Salt as well as Unprepared Frozen French Fried Potatoes lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 8.5 times more Sugars than Frozen French Fried Potatoes.
• While 7 oz of Unprepared Frozen French Fried Potatoes contain 1.6 times more Energy, 46.6 times more Fat, 36.2 times more Saturated Fat and 1.3 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen French Fried Potatoes offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Baked Potatoes Flesh no Salt as well as Unprepared Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.