Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	20% 579kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	12.3% 16g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	0% 0g	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	% 0g	g per day for Men 19-50 years
Fiber	21% 7.94g	19% 7.14g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Stir-Fried White Mushrooms	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	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	115% 5.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	13% 0.17mg	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	20% 79.4μg	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	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	128% 1.15mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	8.1% 0.19mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.77% 362g	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 Stir-Fried White Mushrooms:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.7 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 12.5 times more Vitamin B2, 1.9 times more Vitamin B3, 3.2 times more Vitamin B5 and more Vitamin D than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Stir-Fried White Mushrooms have similar amounts of Vitamin B1 per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Stir-Fried White Mushrooms:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.3 times more Calcium, 2.5 times more Iron, 1.9 times more Magnesium, 3.3 times more Manganese and 29.1 times more Sodium than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 3.8 times more Copper, 1.3 times more Phosphorus, 27.8 times more Selenium, 1.7 times more Zinc and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Stir-Fried White Mushrooms 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 5.6 times more Energy, 15.1 times more Fat, 31.2 times more Saturated Fat, more Omega 3, 1.6 times more Omega 6 and 5.9 times more Carbohydrate than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.5 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 and Stir-Fried White Mushrooms have similar amounts of Fiber per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.