Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	20% 579kcal	53.8% 1560kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	251% 327g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	2.1% 1.5g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	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	171% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	26% 0.34mg	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	123% 492μg	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% 0mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	30.8% 2.46mg	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	110% 2.53mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	154% 85μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	225% 3370mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.36% 13.5g	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 Crackers, saltines, fat-free, low-sodium:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.3 times more Vitamin B6 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 4.9 times more Vitamin B1, 15.9 times more Vitamin B2, 2.7 times more Vitamin B3, 4 times more Vitamin B9 and 2.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Crackers, saltines, fat-free, low-sodium have similar amounts of Vitamin B5 per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Crackers, saltines, fat-free, low-sodium:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.3 times more Potassium and 19.7 times more Water than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 1.7 times more Calcium, 1.9 times more Copper, 12.5 times more Iron, 4.1 times more Manganese, 1.4 times more Phosphorus, 42.8 times more Selenium, 2.4 times more Sodium and 2.8 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 Crackers, saltines, fat-free, low-sodium have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.1 times more Fat and 5.1 times more Saturated Fat than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 2.7 times more Energy, 2.4 times more Omega 3, 2.5 times more Omega 6, 3.4 times more Carbohydrate, 1.4 times more Fiber and 4.5 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 Crackers, saltines, fat-free, low-sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.