Comparing Nutrients in 7 ounces Microwaved Potatoes with Salt VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes with Salt	9%	1%	90%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Microwaved Potatoes with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	7.2% 208kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	6.4% 2.04g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.26% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	44% 57g	130g per day for Men 19-50 years
Sugars	NA	0.77% 0.56g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	12% 4.56g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	8.65% 4.84g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	28% 0.37mg	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	5.95% 24μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33.3% 30mg	29.3% 26.4mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	29.8% 0.27mg	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	30.8% 2.46mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	18% 0.42mg	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	29.8% 208mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	26.3% 895mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	3.86% 143g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes with Salt VS Oven-heated Frozen French Fries per 7 oz

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

Lets compare vitamin content per 7 ounces of Microwaved Potatoes with Salt vs Oven-heated Frozen French Fries:

• 7 ounces of Microwaved Potatoes with Salt have 1.9 times more Vitamin B6 than Oven-heated Frozen French Fries.
• While 7 oz of Oven-heated Frozen French Fried Potatoes contain 1.3 times more Vitamin B3 and 2.3 times more Vitamin B9 than Whole Microwaved Potatoes with Salt.
• Both Microwaved Potatoes with Salt and Oven-heated Frozen French Fries provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin C per seven ounces.
• Both Whole Microwaved Potatoes with Salt as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Microwaved Potatoes with Salt vs Oven-heated Frozen French Fries:

• 7 ounces of Microwaved Potatoes with Salt have 2.5 times more Copper, 1.7 times more Iron, 1.4 times more Manganese and 7.6 times more Sodium than Oven-heated Frozen French Fries.
• Both Microwaved Potatoes with Salt and Oven-heated Frozen French Fries contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per seven ounces.
• Both Whole Microwaved Potatoes with Salt as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oven-heated Frozen French Fried Potatoes contain 1.6 times more Energy, 52.2 times more Fat and 39.6 times more Saturated Fat than Whole Microwaved Potatoes with Salt.
• Both Microwaved Potatoes with Salt and Oven-heated Frozen French Fries offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• Both Whole Microwaved Potatoes with Salt as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.