Comparing Nutrients in 7 ounces Baked White Potatoes VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Baked White Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	6.3% 183kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	40.3% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	35.3% 25.6g	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	1.56% 1.13g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 10.7g	g per day for Men 19-50 years
Fiber	11% 4.17g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	96% 861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.86% 2.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	16% 63.5μg	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	16.5% 15mg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	39% 0.35mg	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	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	41.5% 0.95mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.8% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Frozen French Fried Sweet Potatoes with Salt:

• Baked Whole White Potatoes have 2.2 times more Vitamin B3 and 1.7 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 434 times more Vitamin A, 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 37.3 times more Vitamin E and 1.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Baked Whole White Potatoes as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Frozen French Fried Sweet Potatoes with Salt:

• Baked Whole White Potatoes have 1.3 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 5.2 times more Calcium, 1.4 times more Copper, 2.5 times more Manganese and 20.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Iron, Magnesium and Zinc per 7 oz.
• Both Baked Whole White Potatoes as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen French Fried Sweet Potatoes with Salt contain 2 times more Energy, 59.5 times more Fat, 28.9 times more Saturated Fat, 21.7 times more Omega 3, 51.6 times more Omega 6, 1.7 times more Carbohydrate, 8.4 times more Sugars and 2.7 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Protein per 7 oz.
• Both Baked Whole White Potatoes as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.