Comparing Nutrients in 300 calories Cooked Frozen PotatoesVS Frozen French Fried Potatoes with Salt

Weight per 300 calories

Cooked Frozen Potatoes

462g

Frozen French Fried Potatoes with Salt

204g

Unprepared Frozen French Fried Potatoes with Salt have 2.3 times more energy per unit of mass than Boiled and Drained Frozen Potatoes, which is average in comparison to other foods. Cooked Frozen Potatoes having low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Potatoes or Frozen French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Potatoes

12%

86%

Frozen French Fried Potatoes with Salt

28%

66%

300 kcal ▼

Macro Nutrients

Cooked Frozen Potatoesvs Frozen French Fried Potatoes with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.62%0.6g

Fat

9.8%9.5g

0.6 gvs9.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.49%0.16g

Saturated Fat

6.4%2.05g

0.16 gvs2.05 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.75%0.06g

Omega 3

2.42%0.039g

0.06 gvs0.039 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

3.17%0.54g

0.19 gvs0.54 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51.6%67g

Carbohydrate

39%50.6g

67 gvs50.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.56%0.41g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.41 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.2g

NA gvs0.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.2g

NA gvs0.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.46g

Fiber

10.2%3.88g

6.46 gvs3.88 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.3%9.14g

Protein

8.16%4.57g

9.14 gvs4.57 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Frozen Potatoesvs Frozen French Fried Potatoes with Salt

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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39.2%0.47mg

Vitamin B1

16.7%0.2mg

Thiamine

0.47 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.88%0.12mg

Vitamin B2

7.54%0.098mg

Riboflavin

0.12 mgvs0.098 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38.3%6.12mg

Vitamin B3

26%4.16mg

Niacin, nicotinic acid, niacinamide

6.12 mgvs4.16 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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26%1.3mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

1.3 mgvs0.97 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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71.7%0.93mg

Vitamin B6

28%0.36mg

Pyridoxine

0.93 mgvs0.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.23%37μg

Vitamin B9

18%71.4μg

Folates and Folic Acid

37 μgvs71.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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48.2%43.4mg

Vitamin C

39.2%35.3mg

Ascorbic acid

43.4 mgvs35.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

1.36%0.2mg

Tocopherols and Tocotrienols

NA mgvs0.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

3.74%4.5μg

Phytomenadione or phylloquinone

NA μgvs4.5 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Frozen Potatoesvs Frozen French Fried Potatoes with Salt

3.23%32.3mg

Calcium

1.84%18.4mg

32.3 mgvs18.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40%0.36mg

Copper

21%0.19mg

0.36 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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48.5%3.88mg

Iron

16%1.27mg

3.88 mgvs1.27 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%50.8mg

Magnesium

10.2%43mg

50.8 mgvs43 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37%0.85mg

Manganese

14%0.32mg

0.85 mgvs0.32 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17%120mg

Phosphorus

24%169mg

120 mgvs169 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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39%1325mg

Potassium

24.5%833mg

1325 mgvs833 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.68%0.92μg

Selenium

0.92 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.15%92mg

Sodium

45%678mg

92 mgvs678 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.5%1.15mg

Zinc

6.5%0.71mg

1.15 mgvs0.71 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.3%382g

Water

3.67%136g

382 gvs136 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Frozen Potatoes vs Frozen French Fried Potatoes with Salt:

Boiled and Drained Frozen Potatoes have 2.4 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.2 times more Vitamin C than Unprepared Frozen French Fried Potatoes with Salt.
While Unprepared Frozen French Fried Potatoes with Salt contain 1.9 times more Vitamin B9 than Boiled and Drained Frozen Potatoes.
Both Boiled and Drained Frozen Potatoes and Unprepared Frozen French Fried Potatoes with Salt have similar amounts of Vitamin B2 per 300 kcal.
Both Boiled and Drained Frozen Potatoes as well as Unprepared Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Potatoes vs Frozen French Fried Potatoes with Salt:

Boiled and Drained Frozen Potatoes have 1.8 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 2.6 times more Manganese, 1.6 times more Potassium, 1.6 times more Zinc and 2.8 times more Water than Unprepared Frozen French Fried Potatoes with Salt.
While Unprepared Frozen French Fried Potatoes with Salt contain 1.4 times more Phosphorus and 7.3 times more Sodium than Boiled and Drained Frozen Potatoes.
Both Boiled and Drained Frozen Potatoes and Unprepared Frozen French Fried Potatoes with Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Frozen Potatoes have 1.5 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 2 times more Protein than Unprepared Frozen French Fried Potatoes with Salt.
While Unprepared Frozen French Fried Potatoes with Salt contain 15.9 times more Fat, 13.1 times more Saturated Fat and 2.8 times more Omega 6 than Boiled and Drained Frozen Potatoes.
Both Boiled and Drained Frozen Potatoes and Unprepared Frozen French Fried Potatoes with Salt have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Frozen Potatoes as well as Unprepared Frozen French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Frozen PotatoesVS Oven Heated Frozen French Fries with SaltFrozen French Fried Potatoes with SaltVS Oven Heated Frozen French Fries with Salt

Compare Foods

Comparing Nutrients in 300 calories Cooked Frozen PotatoesVS Frozen French Fried Potatoes with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Frozen Potatoes or Frozen French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: