Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Potatoes	Recommended Dietary Allowance
Energy	10% 290kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	32.3% 42g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	3.23% 2.34g	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	0.93% 0.67g	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	% 0.14g	% 0.87g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.79g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	47.5% 0.62mg	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	15.4% 61.5μg	14% 55.6μg	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	17% 15.3mg	21% 19mg	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	1.32% 0.2mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Potatoes	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	26% 0.23mg	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	15.4% 1.23mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	19% 0.43mg	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	23% 161mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	31.2% 1062mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Baked Potatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Baked Potatoes:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B1 and 1.5 times more Vitamin B3 than Baked Potatoes.
• While 7 oz of Whole Baked Potatoes contain 1.3 times more Vitamin B2 and 1.6 times more Vitamin B6 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Baked Potatoes provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin C per seven ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Whole Baked Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Baked Potatoes:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 34.9 times more Sodium than Baked Potatoes.
• While 7 oz of Whole Baked Potatoes contain 1.5 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 1.4 times more Potassium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Baked Potatoes contain similar levels of Phosphorus and Zinc per seven ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Whole Baked Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Energy, 38.4 times more Fat and 36.7 times more Saturated Fat than Baked Potatoes.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Baked Potatoes offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Whole Baked Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.