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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Baked Potato Flesh	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	6.36% 185kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	30.6% 29.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	28% 9g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	12.5% 2.13g	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	46% 60g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	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	7.83% 2.98g	15% 5.75g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frozen Extruded Par 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	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	27.5% 0.36mg	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	11% 43.7μg	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	14% 12.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Frozen Extruded Par 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	7.06% 0.064mg	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	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	19.6% 0.45mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.68% 99g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Frozen Extruded Par 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 Extruded Par Fried Potatoes:

• 7 ounces of Baked Potato Flesh have 1.4 times more Vitamin B1, 1.7 times more Vitamin B6 and 2 times more Vitamin C than Frozen Extruded Par Fried Potatoes.
• While 7 oz of Frozen Extruded Par Fried French Fried Potatoes contain 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.4 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Extruded Par Fried Potatoes provide similar amounts of 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 Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Baked Potato Flesh have 6.7 times more Copper, 1.4 times more Magnesium and 1.5 times more Water than Frozen Extruded Par Fried Potatoes.
• While 7 oz of Frozen Extruded Par Fried French Fried Potatoes contain 3.8 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus and 98 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Extruded Par Fried Potatoes contain similar levels of Potassium and Zinc per seven ounces.
• Both Baked Potatoes Flesh no Salt as well as Frozen Extruded Par Fried French Fried Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Extruded Par Fried French Fried Potatoes contain 2.8 times more Energy, 149.5 times more Fat, 174.8 times more Saturated Fat, 33.5 times more Omega 6, 1.4 times more Carbohydrate, 1.9 times more Fiber and 1.4 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 6