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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Japanese Chestnuts	Recommended Dietary Allowance
Energy	20% 579kcal	21% 611kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	107% 139g	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	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	86.4% 1.12mg	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	46.6% 187μg	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	116% 104mg	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	Japanese Chestnuts	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	248% 2.23mg	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	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	275% 6.3mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	92% 1385mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	7.2% 266g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Japanese Chestnuts 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 Japanese Chestnuts 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 Japanese Chestnuts:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Vitamin B3 and 2.2 times more Vitamin B5 than Japanese Chestnuts.
• While 14 oz of Raw Japanese Chestnuts contain 3.2 times more Vitamin B1, 4.4 times more Vitamin B2, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.4 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 as well as Raw Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 24.9 times more Sodium than Japanese Chestnuts.
• While 14 oz of Raw Japanese Chestnuts contain 2.4 times more Calcium, 7.3 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 10.1 times more Manganese and 3.2 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Japanese Chestnuts contain similar levels of Phosphorus and Potassium per 14 ounces.
• 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 9.4 times more Fat and 16 times more Saturated Fat than Japanese Chestnuts.
• While 14 oz of Raw Japanese Chestnuts contain 1.5 times more Carbohydrate than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Japanese Chestnuts offer comparable quantities of Energy and Protein per 14 ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.