Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Medjool Dates	Recommended Dietary Allowance
Energy	20% 579kcal	38% 1099kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	NA	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	229% 298g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	364% 264g	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	175% 127g	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	% 134g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 2.1g	g per day for Men 19-50 years
Fiber	21% 7.94g	70% 26.6g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	76% 0.99mg	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	15% 59.5μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Medjool Dates	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	160% 1.44mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	51% 1.17mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	81.2% 2762mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	92% 1385mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	7.2% 266g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Medjool Dates 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 Medjool Dates 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 Medjool Dates:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.1 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• While 14 oz of Medjool Dates contain 1.6 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 14 ounces of Medjool Dates have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Medjool Dates have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Medjool Dates:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Phosphorus and 349 times more Sodium than Medjool Dates.
• While 14 oz of Medjool Dates contain 4.9 times more Calcium, 4.7 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 1.8 times more Potassium and 1.3 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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 33.3 times more Fat and 1.3 times more Protein than Medjool Dates.
• While 14 oz of Medjool Dates contain 1.9 times more Energy, 3.1 times more Carbohydrate, 316.5 times more Sugars, more Fructose and 3.4 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.