Comparing Nutrients in 100 grams Frozen O'brien Potatoes VS Cooked Frozen Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen O'brien Potatoes	9%	2%	89%
Cooked Frozen Potatoes	12%	2%	86%

Macro Nutrients

	Frozen O'brien Potatoes	Cooked Frozen Potatoes	Recommended Dietary Allowance
Energy	2.62% 76kcal	2.24% 65kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.5g	11% 14.5g	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	5% 1.9g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	3.54% 1.98g	56g per day for Men 19-50 years

Vitamins

	Frozen O'brien Potatoes	Cooked Frozen Potatoes	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.46% 0.045mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	2% 8μg	2% 8μg	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	12.6% 11.3mg	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	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

	Frozen O'brien Potatoes	Cooked Frozen Potatoes	Recommended Dietary Allowance
Calcium	1.3% 13mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	13% 1.03mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	5.17% 0.12mg	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	7% 49mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	7.32% 249mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.16% 80g	2.24% 82.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen O'brien Potatoes VS Cooked Frozen Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Frozen O'brien Potatoes versus 100 g of Cooked Frozen Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen O'brien Potatoes vs Cooked Frozen Potatoes:

• 100 grams of Frozen O'brien Potatoes have 1.8 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.2 times more Vitamin C than Cooked Frozen Potatoes.
• While 100 g of Boiled and Drained Frozen Potatoes contain 1.9 times more Vitamin B1 than Unprepared Frozen O'brien Potatoes.
• Both Frozen O'brien Potatoes and Cooked Frozen Potatoes provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Cooked Frozen Potatoes have insufficient amounts of Vitamin B2
• Both Unprepared Frozen O'brien Potatoes as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen O'brien Potatoes vs Cooked Frozen Potatoes:

• 100 grams of Frozen O'brien Potatoes have 1.6 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 1.9 times more Phosphorus, 6 times more Selenium and 1.7 times more Sodium than Cooked Frozen Potatoes.
• While 100 g of Boiled and Drained Frozen Potatoes contain 1.6 times more Manganese than Unprepared Frozen O'brien Potatoes.
• Both Frozen O'brien Potatoes and Cooked Frozen Potatoes contain similar levels of Potassium, Zinc and Water per 100 grams.
• 100 grams of Cooked Frozen Potatoes lack sufficient amounts of Selenium
• Both Unprepared Frozen O'brien Potatoes as well as Boiled and Drained Frozen Potatoes lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen O'brien Potatoes have 1.2 times more Carbohydrate and 1.4 times more Fiber than Cooked Frozen Potatoes.
• Both Frozen O'brien Potatoes and Cooked Frozen Potatoes offer comparable quantities of Energy and Protein per 100 grams.
• Both Unprepared Frozen O'brien Potatoes as well as Boiled and Drained Frozen Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.