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

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Potato Skin	Recommended Dietary Allowance
Energy	22.8% 661kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	38.3% 37g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	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	60.6% 78.7g	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	13% 4.96g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	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	11% 43.7μg	8.43% 33.7μg	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Potato Skin	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	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	41% 3.3mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	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	27.2% 191mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	81% 1216mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven 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 Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Potato Skin:

• 7 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have 3.8 times more Vitamin B1, 2.6 times more Vitamin B3, 2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.8 times more Vitamin C 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 and Potato Skin provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have 2.5 times more Phosphorus, 1.3 times more Potassium and 61.3 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.5 times more Calcium, 10.6 times more Copper, 2 times more Iron, 2.1 times more Manganese and 2.4 times more Water 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 and Potato Skin contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven lack sufficient amounts of Calcium
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have 5.7 times more Energy, 187.1 times more Fat, 229.2 times more Saturated Fat, 43.9 times more Omega 6, 3.2 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6