Comparing Nutrients in 7 ounces Cooked Frozen Potatoes VS Oven Heated Frozen French Fries with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Potatoes	12%	2%	86%
Oven Heated Frozen French Fries with Salt	7%	30%	63%

Macro Nutrients

	Cooked Frozen Potatoes	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Energy	4.45% 129kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	14.8% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 29g	39% 50.7g	130g per day for Men 19-50 years
Sugars	NA	1% 0.73g	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	0% 0g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7% 3.93g	9.75% 5.46g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Potatoes	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	40% 0.52mg	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	3.97% 16μg	11.4% 45.6μg	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	20.7% 18.7mg	19% 17mg	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	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Potatoes	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.27% 51μg	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	21% 1.67mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	13.3% 0.31mg	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	7.37% 51.6mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	28% 949mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.44% 164g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Potatoes VS Oven Heated Frozen French Fries with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Potatoes versus 7 oz of Oven Heated Frozen French Fries with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Potatoes vs Oven Heated Frozen French Fries with Salt:

• 7 oz of Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled and Drained Frozen Potatoes.
• Both Cooked Frozen Potatoes and Oven Heated Frozen French Fries with Salt provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cooked Frozen Potatoes have insufficient amounts of Vitamin B2
• Both Boiled and Drained Frozen Potatoes as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Potatoes vs Oven Heated Frozen French Fries with Salt:

• 7 ounces of Cooked Frozen Potatoes have 1.5 times more Iron, 1.2 times more Manganese and 1.3 times more Water than Oven Heated Frozen French Fries with Salt.
• While 7 oz of Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 1.3 times more Copper, 2.2 times more Magnesium, 3.3 times more Phosphorus, 1.7 times more Potassium, 16.2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Frozen Potatoes.
• Both Boiled and Drained Frozen Potatoes as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 2.4 times more Energy, 42.2 times more Fat, 24.9 times more Saturated Fat, 18.1 times more Omega 3, 30.1 times more Omega 6, 1.8 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Boiled and Drained Frozen Potatoes.
• 7 ounces of Cooked Frozen Potatoes provide inadequate amounts of Omega 3 and Omega 6