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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Oven Heated Frozen French Fries with Salt	7%	30%	63%

Macro Nutrients

	Baked Red Potatoes	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	30% 39g	39% 50.7g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0.36g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	9.75% 5.46g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	17.4% 1.4mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	20.4% 143mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	28% 949mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.46% 128g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Baked Red 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 Baked Red Potatoes vs Oven Heated Frozen French Fries with Salt:

• 7 ounces of Baked Red Potatoes have 1.6 times more Vitamin B2 and 1.5 times more Vitamin C than Oven Heated Frozen French Fries with Salt.
• While 7 oz of Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 4.9 times more Vitamin E and 2.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Oven Heated Frozen French Fries with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Baked Whole Red 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 Baked Red Potatoes vs Oven Heated Frozen French Fries with Salt:

• 7 ounces of Baked Red Potatoes have 1.7 times more Copper and 1.2 times more Iron than Oven Heated Frozen French Fries with Salt.
• While 7 oz of Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 27 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Oven Heated Frozen French Fries with Salt contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Zinc per seven ounces.
• Both Baked Whole Red Potatoes as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 1.8 times more Energy, 36.5 times more Fat, 21.2 times more Saturated Fat, 15.7 times more Omega 3, 25.8 times more Omega 6 and 1.3 times more Carbohydrate than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Oven Heated Frozen French Fries with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6