Comparing Nutrients in 7 ounces Baked Red Potatoes VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Baked Red Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	14% 13.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	7.86% 2.5g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	48.3% 63g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	0.85% 0.62g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0.42g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes 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	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	28.3% 4.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	29.3% 0.38mg	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	16.4% 65.5μg	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	27.8% 25mg	31.3% 28mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Oven-heated Frozen Shoestring French Fried Potatoes 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	25% 0.23mg	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	17.4% 1.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	16% 0.37mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.04% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Oven-heated Frozen Shoestring French Fried Potatoes 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 Shoestring French Fried Potatoes 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 Shoestring French Fried Potatoes with Salt:

• 7 ounces of Baked Red Potatoes have 1.5 times more Vitamin B2 than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide similar amounts of Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per seven ounces.
• Both Baked Whole Red Potatoes as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 7 ounces of Baked Red Potatoes have 1.5 times more Copper and 1.4 times more Water than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.6 times more Phosphorus and 33.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain similar levels of Iron, Magnesium, Manganese, Potassium and Zinc per seven ounces.
• Both Baked Whole Red Potatoes as well as Oven-heated Frozen Shoestring 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 Frozen Shoestring French Fried Potatoes with Salt contain 2.2 times more Energy, 45.1 times more Fat, 31.7 times more Saturated Fat, 1.6 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.