Comparing Nutrients in 100 grams Oven-heated Frozen Cottage-cut French Fried Potatoes VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Potato Flour	8%	1%	91%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Potato Flour	Recommended Dietary Allowance
Energy	7.5% 218kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	8.45% 8.2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	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	3.6% 0.62g	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	26% 34g	64% 83g	130g per day for Men 19-50 years
Sugars	NA	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	8.42% 3.2g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	6.14% 3.44g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	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	9.9% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	9.5% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	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	4.25% 17μg	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	10.6% 9.5mg	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

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Potato Flour	Recommended Dietary Allowance
Calcium	1% 10mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.64% 25.6μg	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	18.6% 1.5mg	17.3% 1.38mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	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	9.3% 65mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	29.4% 1001mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	3% 45mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	1.43% 53g	0.18% 6.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oven-heated Frozen Cottage-cut French Fried Potatoes vs Potato Flour:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.5 times more Vitamin B5 and 2.5 times more Vitamin C than Potato Flour.
• While Potato Flour contains 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes 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 Oven-heated Frozen Cottage-cut French Fried Potatoes vs Potato Flour:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 8.1 times more Water than Potato Flour.
• While Potato Flour contains 6.5 times more Calcium, 3 times more Magnesium, 2.6 times more Phosphorus, 2.1 times more Potassium, 2.8 times more Selenium and 1.3 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Potato Flour have similar amounts of Copper, Iron, Manganese and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 24.1 times more Fat, 43.3 times more Saturated Fat and 5.5 times more Omega 6 than Potato Flour.
• While Potato Flour contains 1.6 times more Energy, 2.4 times more Carbohydrate, 1.8 times more Fiber and 2 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Potato Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.