Comparing Nutrients in 100 grams Oven-heated Frozen French Fries VS Cooked Frozen Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Cooked Frozen Potatoes with Salt	12%	2%	86%

Macro Nutrients

	Oven-heated Frozen French Fries	Cooked Frozen Potatoes with Salt	Recommended Dietary Allowance
Energy	5.8% 168kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.2g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	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	22% 28.7g	10.7% 14g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	3.54% 1.98g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Cooked Frozen Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	7% 28μg	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.8% 13.3mg	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

	Oven-heated Frozen French Fries	Cooked Frozen Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	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	9.25% 0.74mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	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	14% 97mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.13% 32mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	2.24% 82.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Cooked Frozen Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Oven-heated Frozen French Fries versus 100 g of Cooked Frozen Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oven-heated Frozen French Fries vs Cooked Frozen Potatoes with Salt:

• 100 grams of Oven-heated Frozen French Fries have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.5 times more Vitamin B9 and 1.4 times more Vitamin C than Cooked Frozen Potatoes with Salt.
• Both Oven-heated Frozen French Fries and Cooked Frozen Potatoes with Salt provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cooked Frozen Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled Frozen Potatoes, drained with Salt have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oven-heated Frozen French Fries vs Cooked Frozen Potatoes with Salt:

• 100 grams of Oven-heated Frozen French Fries have 1.7 times more Copper, 2.4 times more Magnesium, 3.7 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Cooked Frozen Potatoes with Salt.
• While 100 g of Boiled Frozen Potatoes, drained with Salt contain 8 times more Sodium and 1.3 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Cooked Frozen Potatoes with Salt contain similar levels of Iron and Manganese per 100 grams.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled Frozen Potatoes, drained with Salt lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oven-heated Frozen French Fries have 2.7 times more Energy, 40.2 times more Fat, 30.3 times more Saturated Fat, 2.1 times more Carbohydrate, 1.9 times more Fiber and 1.3 times more Protein than Cooked Frozen Potatoes with Salt.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled Frozen Potatoes, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.