Comparing Nutrients in 7 ounces Oven Heated Frozen French Fries with Salt VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Oven Heated Frozen French Fries with Salt	7%	30%	63%
Potato Skin	17%	1%	82%

Macro Nutrients

	Oven Heated Frozen French Fries with Salt	Potato Skin	Recommended Dietary Allowance
Energy	11% 314kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	5.26% 1.7g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	14.8% 2.5g	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	39% 50.7g	19% 24.7g	130g per day for Men 19-50 years
Sugars	1% 0.73g	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% 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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13% 4.96g	38g per day for Men 19-50 years
Protein	9.75% 5.46g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Oven Heated Frozen French Fries with Salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	36.5% 0.47mg	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	8.43% 33.7μg	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	19% 17mg	25% 22.6mg	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	5.16% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven Heated Frozen French Fries with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	1.27% 51μg	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% 1.13mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	52% 1.2mg	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	24.7% 173mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	28% 949mg	24% 820mg	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	43% 643mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.46% 128g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven Heated Frozen French Fries with Salt VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven Heated Frozen French Fries with Salt versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oven Heated Frozen French Fries with Salt vs Potato Skin:

• 7 ounces of Oven Heated Frozen French Fries with Salt have 6.2 times more Vitamin B1, 2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Vitamin C than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Frozen French Fries with Salt and Potato Skin provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oven Heated Frozen French Fries with Salt vs Potato Skin:

• 7 ounces of Oven Heated Frozen French Fries with Salt have 2.3 times more Phosphorus and 32.4 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.5 times more Calcium, 4.1 times more Copper, 5.7 times more Iron, 3.9 times more Manganese and 1.3 times more Water than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Frozen French Fries with Salt and Potato Skin contain similar levels of Magnesium, Potassium and Zinc per seven ounces.
• 7 ounces of Oven Heated Frozen French Fries with Salt lack sufficient amounts of Calcium
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven Heated Frozen French Fries with Salt have 2.7 times more Energy, 54.8 times more Fat, 32.6 times more Saturated Fat, 23.5 times more Omega 3, 39.6 times more Omega 6 and 2.1 times more Carbohydrate than Potato Skin.
• Both Oven Heated Frozen French Fries with Salt and Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6