Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	20% 579kcal	74% 2147kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	190% 60.7g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	50% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	192% 249g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	224% 163g	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	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	% 0.28g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 147g	g per day for Men 19-50 years
Fiber	21% 7.94g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	NA	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	NA	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	34% 30.6mg	NA	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	114% 1.03mg	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	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	71% 1.63mg	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	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	92% 1385mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.15% 5.44g	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 Cookies, gluten-free, chocolate wafer:

Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 14 oz
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cookies, gluten-free, chocolate wafer have similar amounts of Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cookies, gluten-free, chocolate wafer:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.9 times more Sodium and 49 times more Water than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 8.4 times more Calcium, 3.4 times more Copper, 5.9 times more Iron, 2 times more Magnesium, 2.6 times more Manganese, 1.8 times more Phosphorus and 2.3 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cookies, gluten-free, chocolate wafer have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 3.7 times more Energy, 6.1 times more Fat, 12.2 times more Saturated Fat, 7.8 times more Omega 3, 8.4 times more Omega 6, 2.6 times more Carbohydrate, 195.2 times more Sugars and 1.7 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 Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.