Comparing Nutrients in 100 grams Frozen French Fried Potatoes VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen French Fried Potatoes	Baked Potato Flesh	Recommended Dietary Allowance
Energy	5.07% 147kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.66g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.28% 0.2g	2.34% 1.7g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	4% 2.24g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.17% 0.098mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.46% 0.47mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	23% 0.3mg	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	8.75% 35μg	2.25% 9μg	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	19.2% 17.3mg	14.2% 13mg	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	0.67% 0.1mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0.9% 9mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	24% 0.22mg	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	7.75% 0.62mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	6.87% 0.16mg	7% 0.16mg	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	12% 83mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	NA	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Potatoes VS Baked Potato Flesh per 100 g

Compare the macro and micronutrient content in 100 g of Frozen French Fried Potatoes versus 100 g of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen French Fried Potatoes vs Baked Potato Flesh:

• 100 grams of Frozen French Fried Potatoes have 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.9 times more Vitamin B9 and 1.4 times more Vitamin C than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 1.7 times more Vitamin B6 than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Baked Potato Flesh provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Unprepared Frozen French Fried Potatoes as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Frozen French Fried Potatoes vs Baked Potato Flesh:

• 100 grams of Frozen French Fried Potatoes have 1.8 times more Iron, 1.7 times more Phosphorus and 1.2 times more Zinc than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 2.3 times more Copper than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Baked Potato Flesh contain similar levels of Magnesium, Manganese and Potassium per 100 grams.
• Both Unprepared Frozen French Fried Potatoes as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen French Fried Potatoes have 1.6 times more Energy, 46.6 times more Fat, 36.2 times more Saturated Fat and 1.3 times more Fiber than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 8.5 times more Sugars than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Baked Potato Flesh offer comparable quantities of Carbohydrate and Protein per 100 grams.
• Both Unprepared Frozen French Fried Potatoes as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.