Comparing Nutrients in 7 ounces Fried O'brien Potatoes VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Fried O'brien Potatoes	4%	55%	41%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Fried O'brien Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	14% 405kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.2g	18.5% 18g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.57g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	27.4% 0.44g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	38% 6.45g	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	41.7% 54g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Fried O'brien Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	18.5% 0.24mg	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	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	23% 20.6mg	8.8% 7.94mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried O'brien Potatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	17.4% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.5μg	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	24% 1.9mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	11% 0.25mg	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	26.4% 185mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fried O'brien Potatoes vs Oven-heated Frozen Potato Puffs:

• Prepared Frozen O'brien Potatoes have more Vitamin A, 3.6 times more Vitamin B2, 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.6 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.3 times more Vitamin B1 and 1.9 times more Vitamin B9 than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B3 per 7 oz.
• Both Prepared Frozen O'brien Potatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Fried O'brien Potatoes vs Oven-heated Frozen Potato Puffs:

• Prepared Frozen O'brien Potatoes have 1.4 times more Calcium, 3.1 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 1.6 times more Potassium, 3 times more Selenium and 1.8 times more Zinc than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 10.8 times more Sodium than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Oven-heated Frozen Potato Puffs have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Prepared Frozen O'brien Potatoes have 1.5 times more Fat, 2 times more Saturated Fat and 1.5 times more Omega 6 than Oven-heated Frozen Potato Puffs.
• Both Prepared Frozen O'brien Potatoes and Oven-heated Frozen Potato Puffs have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 7 oz.
• Both Prepared Frozen O'brien Potatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.