Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	20% 579kcal	43.7% 1266kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	6.23% 2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	18.2% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	189% 246g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	19.7% 14.2g	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	0% 0g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	92% 51.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	29.3% 0.38mg	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	30.8% 123μg	139% 556μg	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	34% 30.6mg	0.88% 0.79mg	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	2.65% 0.4mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	66% 0.6mg	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	30.8% 2.46mg	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	99% 2.27mg	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	46% 321mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	214% 118μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	191% 2858mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	7.2% 266g	2.2% 81.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Toasted French or Vienna Bread:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2 times more Vitamin B6, 38.5 times more Vitamin C and 4.2 times more Vitamin K than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 4 times more Vitamin B1, 10 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5, 4.5 times more Vitamin B9 and 1.9 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Toasted French or Vienna Bread:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.7 times more Potassium and 3.3 times more Water than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 3.6 times more Calcium, 1.9 times more Copper, 6.2 times more Iron, 1.5 times more Magnesium, 3.6 times more Manganese, 1.6 times more Phosphorus, 59.4 times more Selenium, 2.1 times more Sodium and 3.1 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.3 times more Fat and 2.5 times more Saturated Fat than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 2.2 times more Energy, 3.1 times more Omega 3, 3.1 times more Omega 6, 2.6 times more Carbohydrate, 17.1 times more Sugars, 1.6 times more Fiber and 5.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.