Comparing Nutrients in 14 ounces Dried Butternuts VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dried Butternuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	83.8% 2429kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	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	36.8% 48g	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	49% 18.7g	24% 9.13g	38g per day for Men 19-50 years
Protein	176% 99g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	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	65.5% 262μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	52% 47mg	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	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	21% 210mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	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	199% 16mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	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	253% 1770mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Butternuts versus 14 oz of Oven-heated 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 Dried Butternuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Dried Butternuts have 3.1 times more Vitamin B1, 4.8 times more Vitamin B2, 1.3 times more Vitamin B5, 3.3 times more Vitamin B6 and 3 times more Vitamin B9 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Vitamin B3 and 3.7 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Dried Butternuts have 4.1 times more Calcium, 3.1 times more Copper, 5.4 times more Iron, 8.5 times more Magnesium, 30 times more Manganese, 4.6 times more Phosphorus, 172 times more Selenium and 7.8 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 391 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oven-heated 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 Dried Butternuts have 3.8 times more Energy, 11.1 times more Fat, 1.2 times more Saturated Fat, 484.3 times more Omega 3, 119.2 times more Omega 6, 2 times more Fiber and 9.9 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Carbohydrate than Dried Butternuts.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6