Comparing Nutrients in 14 ounces Cake, yellow, light, dry mix VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, light, dry mix	5%	12%	83%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cake, yellow, light, dry mix	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	55.3% 1603kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	17% 5.43g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	257% 334g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	1.6% 1.15g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	24% 9.13g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, light, dry mix	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	52.5% 0.68mg	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	75.4% 302μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18% 0.44μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	52% 47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, light, dry mix	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	61.5% 615mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	64% 0.58mg	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	65% 5.2mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	37.8% 0.87mg	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	184% 1286mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	160% 2397mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	6.77% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cake, yellow, light, dry mix vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cake, yellow, light, dry mix has 1.4 times more Vitamin B1, 6.8 times more Vitamin B2 and 3.5 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 6.6 times more Vitamin B6 and more Vitamin C than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Cake, yellow, light, dry mix vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cake, yellow, light, dry mix has 11.9 times more Calcium, 1.7 times more Iron, 3.3 times more Phosphorus, 31 times more Selenium and 1.5 times more Sodium than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Copper, 2.8 times more Magnesium, 7.2 times more Potassium and 20.3 times more Water than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cake, yellow, light, dry mix has 2.5 times more Energy, 1.3 times more Saturated Fat, 2.3 times more Omega 3, 2.7 times more Omega 6, 3.1 times more Carbohydrate and 1.9 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Fiber than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fat per 14 oz.
• Both Cake, yellow, light, dry mix as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.