Comparing Nutrients in 7 ounces Oven-heated Frozen French Fries VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Potato Skin	17%	1%	82%

Macro Nutrients

	Oven-heated Frozen French Fries	Potato Skin	Recommended Dietary Allowance
Energy	11.5% 333kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.04g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	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	44% 57g	19% 24.7g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	13% 4.96g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	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	14% 55.6μg	8.43% 33.7μg	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	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	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Potato Skin	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	27.5% 192mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	26.3% 895mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.32% 20mg	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	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen French Fries 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 vs Potato Skin:

• 7 ounces of Oven-heated Frozen French Fries have 6.1 times more Vitamin B1, 2.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Vitamin B6 than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Potato Skin provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Potato Skin have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen French Fries vs Potato Skin:

• 7 ounces of Oven-heated Frozen French Fries have 2.6 times more Phosphorus and 3.2 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.5 times more Calcium, 3.1 times more Copper, 4.4 times more Iron, 2.9 times more Manganese and 1.4 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Potato Skin contain similar levels of Magnesium, Potassium and Zinc per seven ounces.
• 7 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Oven-heated Frozen French Fried Potatoes 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 have 2.9 times more Energy, 52.2 times more Fat, 39.6 times more Saturated Fat and 2.3 times more Carbohydrate than Potato Skin.
• Both Oven-heated Frozen French Fries and Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.