Comparing Nutrients in 100 calories Frozen French Fried Potatoes with Salt VS Oven Heated Frozen French Fries with Salt

Weight per 100 calories

• Frozen French Fried Potatoes with Salt: 68g
• Oven Heated Frozen French Fries with Salt: 63.3g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Frozen French Fried Potatoes with Salt or Oven Heated Frozen French Fries with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes with Salt	6%	28%	66%
Oven Heated Frozen French Fries with Salt	7%	30%	63%

Macro Nutrients

	Frozen French Fried Potatoes with Salt	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.17g	3.58% 3.47g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	12.4% 16g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	0.32% 0.23g	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% 0g	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	% 0.068g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0.068g	% 0.11g	g per day for Men 19-50 years
Fiber	3.4% 1.3g	3.33% 1.27g	38g per day for Men 19-50 years
Protein	2.72% 1.52g	3.1% 1.74g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes with Salt	Oven Heated Frozen French Fries 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	5.56% 0.067mg	6.86% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	1.56% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	5.86% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	12.7% 0.17mg	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	5.95% 24μg	3.64% 14.6μg	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	13% 11.8mg	6.05% 5.44mg	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	0.45% 0.068mg	1.65% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	3.9% 4.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes with Salt	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Calcium	0.61% 6.12mg	0.76% 7.6mg	1000mg per day for Men 19-50 years
Copper	7.03% 0.063mg	7.3% 0.066mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.41% 16.2μg	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	5.27% 0.42mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	3.4% 14.3mg	3.6% 15mg	420mg per day for Men 19-50 years
Manganese	4.67% 0.11mg	4.24% 0.097mg	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	8.07% 56.5mg	7.87% 55mg	700mg per day for Men 19-50 years
Potassium	8.16% 278mg	8.9% 303mg	3400mg per day for Men 19-50 years
Selenium	NA	0.46% 0.25μg	55μg per day for Men 19-50 years
Sodium	15% 226mg	13.7% 205mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	1.22% 45.3g	1.1% 40.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen French Fried Potatoes with Salt vs Oven Heated Frozen French Fries with Salt:

• Unprepared Frozen French Fried Potatoes with Salt have 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and 2.2 times more Vitamin C than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• While Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 1.4 times more Vitamin B6, 3.6 times more Vitamin E and 3.1 times more Vitamin K than Unprepared Frozen French Fried Potatoes with Salt.
• Both Unprepared Frozen French Fried Potatoes with Salt and Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Unprepared Frozen French Fried Potatoes with Salt 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 100 kcal.

Comparing minerals per 100 calories for Frozen French Fried Potatoes with Salt vs Oven Heated Frozen French Fries with Salt:

Both Unprepared Frozen French Fried Potatoes with Salt and Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have similar amounts of minerals per 100 kcal
• Both Unprepared Frozen French Fried Potatoes with Salt and Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 100 kcal.
• Both Unprepared Frozen French Fried Potatoes with Salt as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Unprepared Frozen French Fried Potatoes with Salt have 1.3 times more Saturated Fat than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• While Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 11.5 times more Omega 3 and 4.5 times more Omega 6 than Unprepared Frozen French Fried Potatoes with Salt.
• Both Unprepared Frozen French Fried Potatoes with Salt and Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Unprepared Frozen French Fried Potatoes with Salt as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.