Comparing Nutrients in 7 ounces Oven-heated Frozen French Fries VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Oven-heated Frozen French Fries	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	11.5% 333kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	9.53% 9.25g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.04g	5.83% 1.87g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	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	44% 57g	38% 49.2g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	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	0% 0g	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	% 0.22g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.2g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	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	14% 55.6μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.3% 26.4mg	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	1.46% 0.22mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	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	18.4% 1.47mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	27.5% 192mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	26.3% 895mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.57% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oven-heated Frozen French Fries vs Frozen French Fried Potatoes:

• Oven-heated Frozen French Fried Potatoes have 1.3 times more Vitamin B1 than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.5 times more Vitamin B2 and 1.3 times more Vitamin C than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Unprepared Frozen French Fried Potatoes have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 7 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Oven-heated Frozen French Fries vs Frozen French Fried Potatoes:

• Oven-heated Frozen French Fried Potatoes have 1.3 times more Calcium, 1.5 times more Copper, 1.2 times more Magnesium, 1.3 times more Manganese and 1.4 times more Sodium than Unprepared Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Unprepared Frozen French Fried Potatoes have similar amounts of Iron, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oven-heated Frozen French Fried Potatoes have 1.4 times more Fiber than Unprepared Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Unprepared Frozen French Fried Potatoes have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 7 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.