Comparing Nutrients in 7 ounces Potato Skin VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Potato Skin	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.42g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	13% 4.96g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen Crinkle Cut French Fried Potatoes 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	3.47% 0.042mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	30% 0.39mg	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	8.43% 33.7μg	15.4% 61.5μg	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	25% 22.6mg	17% 15.3mg	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	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	17% 0.15mg	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	80.4% 6.43mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	13.5% 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	10.8% 75.4mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.47% 165g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Potato Skin have 1.2 times more Vitamin B6 and 1.5 times more Vitamin C than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5 times more Vitamin B1, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Frozen Crinkle or Regular Cut 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 Potato Skin vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Potato Skin have 2.3 times more Calcium, 5.5 times more Copper, 5.2 times more Iron, 3.8 times more Manganese and 1.2 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Phosphorus and 34.9 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium, Potassium and Zinc per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.3 times more Fiber than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.5 times more Energy, 49.9 times more Fat, 48 times more Saturated Fat and 1.9 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Protein per seven ounces.
• Both Raw Potato Skin as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.