Comparing Nutrients in 14 ounces Pie, apple, commercially prepared, unenriched flour VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	32.4% 941kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	48.2% 8.2g	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	104% 135g	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	16.7% 6.35g	21% 7.94g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.2% 0.63mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.45% 0.47mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	3.97% 16μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	34% 30.6mg	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	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, unenriched flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	60% 4.8mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	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	13.6% 95mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	70.4% 1056mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	5.6% 207g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, unenriched flour VS Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, apple, commercially prepared, unenriched flour 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 Pie, apple, commercially prepared, unenriched flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Pie, apple, commercially prepared, unenriched flour have more Vitamin A, 1.3 times more Vitamin B1 and 4.3 times more Vitamin B2 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B3, 3.8 times more Vitamin B5, 5.2 times more Vitamin B6, 7.8 times more Vitamin B9 and 2.4 times more Vitamin C than Pie, apple, commercially prepared, unenriched flour.
• 14 ounces of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Pie, apple, commercially prepared, unenriched flour as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Pie, apple, commercially prepared, unenriched flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Pie, apple, commercially prepared, unenriched flour have 2 times more Iron than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Copper, 3 times more Magnesium, 3.4 times more Phosphorus, 5.8 times more Potassium, 1.3 times more Sodium and 2.1 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Manganese per 14 ounces.
• 14 ounces of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Pie, apple, commercially prepared, unenriched flour as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, apple, commercially prepared, unenriched flour have 1.6 times more Energy, 2.2 times more Fat, 3 times more Saturated Fat, 7.7 times more Omega 3, 8.1 times more Omega 6 and 1.4 times more Carbohydrate than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Pie, apple, commercially prepared, unenriched flour and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6