Comparing Nutrients in 100 grams Frozen Potato Wedges VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Wedges	8%	15%	77%
Potato Flour	8%	1%	91%

Macro Nutrients

	Frozen Potato Wedges	Potato Flour	Recommended Dietary Allowance
Energy	4.45% 129kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	NA	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	64% 83g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	4.86% 3.52g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	4.82% 2.7g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Wedges	Potato Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.5% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.25% 0.98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	6.25% 25μg	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	12.4% 11mg	4.22% 3.8mg	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	NA	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Wedges	Potato Flour	Recommended Dietary Allowance
Calcium	1.5% 15mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	NA	22% 0.2mg	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	8.75% 0.7mg	17.3% 1.38mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	NA	13.6% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	42% 19μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.4% 87mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	11.6% 394mg	29.4% 1001mg	3400mg per day for Men 19-50 years
Selenium	NA	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	3.27% 49mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	1.85% 68.3g	0.18% 6.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Potato Wedges vs Potato Flour:

• Frozen Potato Wedges have 2.9 times more Vitamin C than Potato Flour.
• While Potato Flour contains 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.2 times more Vitamin B6 than Frozen Potato Wedges.
• Both Frozen Potato Wedges as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Potato Wedges vs Potato Flour:

• Frozen Potato Wedges have 10.5 times more Water than Potato Flour.
• While Potato Flour contains 4.3 times more Calcium, 2 times more Iron, 3.4 times more Magnesium, 1.9 times more Phosphorus, 2.5 times more Potassium and 1.5 times more Zinc than Frozen Potato Wedges.
• Both Frozen Potato Wedges and Potato Flour have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Potato Wedges have 6.5 times more Fat and 6.1 times more Saturated Fat than Potato Flour.
• While Potato Flour contains 2.8 times more Energy, 3.3 times more Carbohydrate, 11.7 times more Sugars, 3 times more Fiber and 2.6 times more Protein than Frozen Potato Wedges.
• Both Frozen Potato Wedges as well as Potato Flour have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.