Comparing Nutrients in 100 grams Frozen Potato Puffs VS Cooked Frozen Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Cooked Frozen Potatoes	12%	2%	86%

Macro Nutrients

	Frozen Potato Puffs	Cooked Frozen Potatoes	Recommended Dietary Allowance
Energy	6.14% 178kcal	2.24% 65kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	11% 14.5g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	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% 0g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	6.05% 2.3g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	3.45% 1.93g	3.54% 1.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Cooked Frozen Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.3% 0.18mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	15.5% 0.2mg	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	4.25% 17μg	2% 8μg	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	7.67% 6.9mg	10.4% 9.4mg	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	0.73% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Cooked Frozen Potatoes	Recommended Dietary Allowance
Calcium	1.3% 13mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	8.67% 0.078mg	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	5.88% 0.47mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	8.04% 0.19mg	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	9.14% 64mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	7.26% 247mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	28.5% 428mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	1.7% 62.8g	2.24% 82.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Potato Puffs vs Cooked Frozen Potatoes:

• Frozen Potato Puffs, Unprepared have 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled and Drained Frozen Potatoes.
• While Boiled and Drained Frozen Potatoes contain 1.4 times more Vitamin C than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Boiled and Drained Frozen Potatoes have similar amounts of Vitamin B6 per 100 g.
• Both Frozen Potato Puffs, Unprepared as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Potato Puffs vs Cooked Frozen Potatoes:

• Frozen Potato Puffs, Unprepared have 1.9 times more Calcium, 1.5 times more Magnesium, 2.5 times more Phosphorus and 21.4 times more Sodium than Boiled and Drained Frozen Potatoes.
• While Boiled and Drained Frozen Potatoes contain 1.8 times more Iron, 1.7 times more Manganese and 1.3 times more Water than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Boiled and Drained Frozen Potatoes have similar amounts of Copper, Potassium and Zinc per 100 g.
• Both Frozen Potato Puffs, Unprepared as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Potato Puffs, Unprepared have 2.7 times more Energy, 67 times more Fat, 41.7 times more Saturated Fat, 17.8 times more Omega 3, 69.1 times more Omega 6, 1.7 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Frozen Potatoes.
• Both Frozen Potato Puffs, Unprepared and Boiled and Drained Frozen Potatoes have similar amounts of Protein per 100 g.
• Both Frozen Potato Puffs, Unprepared as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.