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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Microwaved Potatoes	Recommended Dietary Allowance
Energy	10% 290kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	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	36.6% 47.5g	37% 48g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12% 4.56g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	8.65% 4.84g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	52.5% 0.68mg	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	5.95% 24μg	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	33.3% 30mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	73.6% 0.66mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	25% 0.58mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	26% 887mg	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	1.06% 16mg	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	3.86% 143g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.2 times more Vitamin B3 and 2.6 times more Vitamin B9 than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 1.8 times more Vitamin B6 and 2 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Whole Microwaved Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 7 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 43.6 times more Sodium than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 4.3 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese and 1.3 times more Phosphorus than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Whole Microwaved Potatoes have similar amounts of Calcium, Potassium, Zinc and Water per 7 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Whole Microwaved Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Energy, 49.9 times more Fat, 48 times more Saturated Fat, 1.6 times more Omega 3 and 7.9 times more Omega 6 than Whole Microwaved Potatoes.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Whole Microwaved Potatoes have similar amounts of Carbohydrate, Fiber and Protein per 7 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Whole Microwaved Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.