Comparing Nutrients in 14 ounces Pumpernickel Bread VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Pumpernickel Bread	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	34.2% 992kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	5.42% 1.73g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	73% 95g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	1.15% 0.83g	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	0% 0g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	68% 25.8g	21% 7.94g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Frozen Crinkle Cut French Fried Potatoes 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	108% 1.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.7% 12.3mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	60% 0.78mg	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	92% 369μg	30.8% 123μg	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	0% 0mg	34% 30.6mg	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	11% 1.67mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	34% 0.31mg	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	142% 11.4mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	27% 0.62mg	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	101% 706mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	177% 97μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	158% 2365mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.07% 150g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Pumpernickel Bread versus 14 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pumpernickel Bread vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Pumpernickel Bread have 3.1 times more Vitamin B1, 8.2 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B9 and 4.2 times more Vitamin E than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Vitamin B6 and more Vitamin C than Pumpernickel Bread.
• Both Pumpernickel Bread and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Pumpernickel Bread have insufficient amounts of Vitamin C
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Pumpernickel Bread as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Pumpernickel Bread vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Pumpernickel Bread have 5.2 times more Calcium, 3.7 times more Copper, 4.6 times more Iron, 2.6 times more Magnesium, 8.3 times more Manganese, 2.2 times more Phosphorus, 49 times more Selenium, 1.7 times more Sodium and 4.4 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Potassium than Pumpernickel Bread.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pumpernickel Bread have 1.7 times more Energy, 5.8 times more Omega 3, 4.5 times more Omega 6, 2 times more Carbohydrate, 3.3 times more Fiber and 3.7 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Fat and 2.9 times more Saturated Fat than Pumpernickel Bread.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6