Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	20% 579kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	5.65% 5.48g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	84.8% 110g	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	NA	38g per day for Men 19-50 years
Protein	16.6% 9.3g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	71% 0.92mg	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	37.7% 151μg	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	118% 106mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	208% 1.87mg	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	86% 6.87mg	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	147% 3.4mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	83.5% 2838mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	92% 1385mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	7.2% 266g	7.3% 270g	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 Boiled European Chestnuts:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.9 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 1.4 times more Vitamin B1, 2.8 times more Vitamin B2 and 3.5 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Steamed European Chestnuts have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled European Chestnuts:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 12.9 times more Sodium and 1.4 times more Zinc than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 3.5 times more Calcium, 6.1 times more Copper, 2.8 times more Iron, 2.6 times more Magnesium, 5.4 times more Manganese and 1.9 times more Potassium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Steamed European Chestnuts have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.6 times more Fat and 4.8 times more Saturated Fat than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 3.6 times more Omega 3 and 1.9 times more Omega 6 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Steamed European Chestnuts have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Steamed European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.