Comparing Nutrients in 7 ounces Baked White Potatoes VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Baked White Potatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	6.3% 183kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	30.6% 29.7g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	28% 9g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	46% 60g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	NA	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	0.99% 0.71g	NA	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	15% 5.75g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	27.5% 0.36mg	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	19% 75.4μg	11% 43.7μg	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	14% 12.5mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	7.06% 0.064mg	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	16% 1.27mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	19.6% 0.45mg	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	21.3% 149mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.68% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Frozen Extruded Par Fried Potatoes:

• Baked Whole White Potatoes have 1.4 times more Vitamin B2, 1.7 times more Vitamin B9 and 2 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B5 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Vitamin B6 per 7 oz.
• Both Baked Whole White Potatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Frozen Extruded Par Fried Potatoes:

• Baked Whole White Potatoes have 4 times more Copper, 1.5 times more Magnesium, 1.3 times more Potassium and 1.5 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 2.1 times more Iron and 70 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Calcium, Manganese, Phosphorus and Zinc per 7 oz.
• Both Baked Whole White Potatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Extruded Par Fried French Fried Potatoes contain 2.8 times more Energy, 99.7 times more Fat, 113.6 times more Saturated Fat, 21.9 times more Omega 6, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.