Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Croutons, plain	Recommended Dietary Allowance
Energy	20% 579kcal	55.7% 1615kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	28% 4.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	224% 292g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	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	53.3% 20.2g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	84.3% 47.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Croutons, plain	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	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	135% 21.6mg	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	7.94% 0.1mg	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	131% 524μg	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	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	Croutons, plain	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	72% 0.65mg	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	202% 16mg	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	86.3% 2mg	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	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	185% 2770mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Croutons, plain per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 14 oz of Croutons, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Croutons, plain:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 7.5 times more Vitamin B6 and more Vitamin C than Croutons, plain.
• While 14 oz of Croutons, plain contain 5.9 times more Vitamin B1, 7.4 times more Vitamin B2, 2.5 times more Vitamin B3 and 4.3 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Croutons, plain provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Croutons, plain have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Croutons, plain have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Croutons, plain:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.1 times more Potassium than Croutons, plain.
• While 14 oz of Croutons, plain contain 5.8 times more Calcium, 2.1 times more Copper, 6.6 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus, 75 times more Selenium, 2 times more Sodium and 2.6 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Croutons, plain contain 2.8 times more Energy, 1.3 times more Fat, 4.4 times more Omega 3, 4.7 times more Omega 6, 3.1 times more Carbohydrate, 2.6 times more Fiber and 5.1 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Croutons, plain offer comparable quantities of Saturated Fat per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6