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

Macros Ratio

	Protein	Fat	Carbs
Eppaw	11%	10%	79%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Eppaw	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	20.5% 595kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	NA	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	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	97% 126g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	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	NA	21% 7.94g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Eppaw	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	36.4% 0.44mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	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	24% 95μg	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	57.3% 51.6mg	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	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eppaw	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	43.7% 437mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	57% 4.56mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	189% 4.34mg	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	94% 655mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	6.44% 238g	7.2% 266g	3700g per day for Men 19-50 years

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

• Raw Eppaw has 3.2 times more Vitamin B2, 2.6 times more Vitamin B5 and 1.7 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Eppaw.
• Both Raw Eppaw and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Raw Eppaw as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Eppaw has 8.5 times more Calcium, 3 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 7 times more Manganese, 2 times more Phosphorus, 1.8 times more Selenium and 3.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 29.1 times more Sodium than Raw Eppaw.
• Both Raw Eppaw and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Eppaw has 1.3 times more Carbohydrate and 2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.8 times more Fat than Raw Eppaw.
• Both Raw Eppaw and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 14 oz.
• Both Raw Eppaw as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.