Comparing Nutrients in 7 ounces Microwaved Potato Flesh with Salt VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh with Salt	8%	1%	91%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Microwaved Potato Flesh with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	6.84% 198kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	9.53% 9.25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	5.83% 1.87g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	38% 49.2g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.7% 0.63mg	27% 0.35mg	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	17.4% 69.5μg	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	33.3% 30mg	38% 34.3mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	20.5% 0.18mg	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	10% 0.81mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	13.6% 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	31% 216mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	32% 482mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.94% 146g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh with Salt VS Frozen French Fried Potatoes per 7 oz

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

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

• 7 ounces of Microwaved Potato Flesh with Salt have 1.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Frozen French Fried Potatoes.
• While 7 oz of Unprepared Frozen French Fried Potatoes contain 1.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.9 times more Vitamin B9 than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Frozen French Fried Potatoes provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin B2
• Both Microwaved Potato Flesh with Salt as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Microwaved Potato Flesh with Salt vs Frozen French Fried Potatoes:

• 7 ounces of Microwaved Potato Flesh with Salt have 2.5 times more Copper, 1.3 times more Phosphorus and 10.6 times more Sodium than Frozen French Fried Potatoes.
• While 7 oz of Unprepared Frozen French Fried Potatoes contain 1.5 times more Iron than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Frozen French Fried Potatoes contain similar levels of Magnesium, Manganese, Potassium and Zinc per seven ounces.
• Both Microwaved Potato Flesh with Salt as well as Unprepared Frozen French Fried Potatoes lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Unprepared Frozen French Fried Potatoes contain 1.5 times more Energy, 46.6 times more Fat and 36.2 times more Saturated Fat than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Frozen French Fried Potatoes offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• Both Microwaved Potato Flesh with Salt as well as Unprepared Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.