Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	20% 579kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	224% 291g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	12% 8.73g	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	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 1.6g	g per day for Men 19-50 years
Fiber	21% 7.94g	118% 45g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	214% 34.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	73.3% 0.95mg	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	113% 452μg	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	NA	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	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	172% 1.55mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	364% 8.37mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	554% 305μg	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	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.99% 36.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS 51% Whole Wheat Pasta with Enriched Semolina 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 51% Whole Wheat Pasta with Enriched Semolina 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 51% Whole Wheat Pasta with Enriched Semolina:

• 14 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5.2 times more Vitamin B1, 8.5 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.7 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 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B6 per 14 ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 29.1 times more Sodium than 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.9 times more Calcium, 5.1 times more Copper, 5.5 times more Iron, 4.5 times more Magnesium, 13.4 times more Manganese, 3.1 times more Phosphorus, 153.6 times more Selenium and 6.5 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Potassium per 14 ounces.
• 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 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Fat and 3.9 times more Saturated Fat than 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.5 times more Energy, 3.3 times more Omega 3, 3.1 times more Omega 6, 3.1 times more Carbohydrate, 10.5 times more Sugars, 5.7 times more Fiber and 5.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6