Comparing Nutrients in 14 ounces Frozen Cottage-cut French Fried Potatoes VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Energy	21% 607kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	23.6% 23g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	NA	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	102% 133g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	17% 9.6g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	209% 2.7mg	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	15% 59.5μg	112% 448μg	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	37% 33.3mg	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cottage-cut French Fried Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	295% 2.66mg	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	52% 4.17mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	231% 5.32mg	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	26% 183mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	39.5% 1341mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	7.17% 265g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cottage-cut French Fried Potatoes VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Cottage-cut French Fried Potatoes versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Cottage-cut French Fried Potatoes vs Dried Beechnuts:

• 14 ounces of Frozen Cottage-cut French Fried Potatoes have 2 times more Vitamin B3 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 3.1 times more Vitamin B1, 16.1 times more Vitamin B2, 1.7 times more Vitamin B5, 3.8 times more Vitamin B6, 7.5 times more Vitamin B9 and 1.8 times more Vitamin C than Frozen Cottage-cut French Fried Potatoes.
• 14 ounces of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• Both Frozen Cottage-cut French Fried Potatoes as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Frozen Cottage-cut French Fried Potatoes vs Dried Beechnuts:

• 14 ounces of Frozen Cottage-cut French Fried Potatoes have more Magnesium and more Phosphorus than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 4.8 times more Copper, 2.3 times more Iron, 6.3 times more Manganese and 3 times more Potassium than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Dried Beechnuts contain similar levels of Sodium and Zinc per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Frozen Cottage-cut French Fried Potatoes as well as Dried Beechnuts lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Beechnuts contain 3.8 times more Energy, 8.7 times more Fat, 2.1 times more Saturated Fat, 42.5 times more Omega 6, 1.4 times more Carbohydrate and 2.6 times more Protein than Frozen Cottage-cut French Fried Potatoes.