Comparing Nutrients in 100 grams Frozen French Fried Potatoes VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen French Fried Potatoes	Potato Skin	Recommended Dietary Allowance
Energy	5.07% 147kcal	2% 58kcal	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	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	0.28% 0.2g	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	% 0.1g	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	6.58% 2.5g	38g per day for Men 19-50 years
Protein	4% 2.24g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Potato Skin	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	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.46% 0.47mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	18.4% 0.24mg	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	4.25% 17μg	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	12.7% 11.4mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Potato Skin	Recommended Dietary Allowance
Calcium	0.9% 9mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	47% 0.42mg	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	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	6.87% 0.16mg	26% 0.6mg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	12% 413mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	2.25% 83.3g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Frozen French Fried Potatoes have 4.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.5 times more Vitamin C than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.3 times more Vitamin B6 than Unprepared Frozen French Fried Potatoes.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Unprepared Frozen French Fried Potatoes as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen French Fried Potatoes have 2.2 times more Phosphorus than Potato Skin.
• While 100 g of Raw Potato Skin contain 3.3 times more Calcium, 4.5 times more Copper, 5.2 times more Iron, 3.8 times more Manganese and 1.3 times more Water than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Potato Skin contain similar levels of Magnesium, Potassium and Zinc per 100 grams.
• 100 grams of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen French Fried Potatoes have 2.5 times more Energy, 46.6 times more Fat, 36.2 times more Saturated Fat and 2 times more Carbohydrate than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.3 times more Fiber than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Potato Skin offer comparable quantities of Protein per 100 grams.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.