Comparing Nutrients in 7 ounces Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Potato Flour	8%	1%	91%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Potato Flour	Recommended Dietary Allowance
Energy	22.8% 661kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	38.3% 37g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 78.7g	127% 165g	130g per day for Men 19-50 years
Sugars	NA	9.63% 7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	31% 11.7g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Potato Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	43.5% 6.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	117% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.46% 1.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	12.4% 49.6μg	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	13.7% 12.3mg	8.38% 7.54mg	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	NA	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Potato Flour	Recommended Dietary Allowance
Calcium	2.4% 24mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	43.4% 0.39mg	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	41% 3.3mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	83.3% 37.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.2% 191mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	58.4% 1986mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	81% 1216mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Potato Flour:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.3 times more Vitamin B5 and 1.6 times more Vitamin C than Potato Flour.
• While Potato Flour contains 2.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.6 times more Vitamin B6 than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Potato Flour have similar amounts of Vitamin B9 per 7 oz.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Potato Flour:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.2 times more Iron and 11.1 times more Sodium than Potato Flour.
• While Potato Flour contains 5.4 times more Calcium, 4.9 times more Copper, 2.8 times more Magnesium, 1.8 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium and 1.3 times more Zinc than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Potato Flour have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 55 times more Fat, 66.2 times more Saturated Fat and 12.5 times more Omega 6 than Potato Flour.
• While Potato Flour contains 2.1 times more Carbohydrate, 1.8 times more Fiber and 1.9 times more Protein than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Potato Flour have similar amounts of Energy per 7 oz.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Potato Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.