Comparing Nutrients in 100 grams Microwaved Potato Flesh with Salt VS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh with Salt	8%	1%	91%
Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	6%	33%	61%

Macro Nutrients

	Microwaved Potato Flesh with Salt	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	7.5% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	8.45% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	3.6% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	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	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	4.2% 1.6g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	6.14% 3.44g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh with Salt	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	9.9% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	18.7% 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	3% 12μg	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	16.8% 15mg	10.6% 9.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh with Salt	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Calcium	0.5% 5mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.64% 25.6μg	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	5.13% 0.41mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	13.2% 0.3mg	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	15.6% 109mg	9.3% 65mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	18.7% 281mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2% 73.6g	1.43% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh with Salt VS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Microwaved Potato Flesh with Salt versus 100 g of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Microwaved Potato Flesh with Salt vs Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt:

• 100 grams of Microwaved Potato Flesh with Salt have 1.3 times more Vitamin B6 and 1.6 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 100 g of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• 100 grams of Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin B2
• Both Microwaved Potato Flesh with Salt as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Microwaved Potato Flesh with Salt vs Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt:

• 100 grams of Microwaved Potato Flesh with Salt have 1.7 times more Phosphorus than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 100 g of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain 3.6 times more Iron and 1.8 times more Manganese than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain similar levels of Copper, Magnesium, Potassium, Sodium and Zinc per 100 grams.
• Both Microwaved Potato Flesh with Salt as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain 2.2 times more Energy, 82 times more Fat, 149.8 times more Saturated Fat, 19.2 times more Omega 6, 1.5 times more Carbohydrate, 2 times more Fiber and 1.6 times more Protein than Microwaved Potato Flesh with Salt.
• 100 grams of Microwaved Potato Flesh with Salt provide inadequate amounts of Omega 6