Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Puddings, vanilla, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	20% 579kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	0% 0g	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	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	61.5% 80g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	82.8% 60g	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	0% 0g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Puddings, vanilla, ready-to-eat, fat free	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	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	5.8% 0.075mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34% 30.6mg	5.3% 4.76mg	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	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	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	5.73% 0.052mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	0.69% 0.016mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	7.2% 266g	8.25% 305g	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 Puddings, vanilla, ready-to-eat, fat free:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.8 times more Vitamin B1, 41.2 times more Vitamin B3, 2.3 times more Vitamin B5, 10.3 times more Vitamin B6, 10.3 times more Vitamin B9, 6.4 times more Vitamin C and more Vitamin K than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain 2.4 times more Vitamin B2 and more Vitamin B12 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 Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Puddings, vanilla, ready-to-eat, fat free:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5.9 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 39.3 times more Manganese, 1.5 times more Phosphorus, 3.5 times more Potassium, 1.8 times more Sodium and 1.5 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain 3.1 times more Calcium and 3.4 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Puddings, vanilla, ready-to-eat, fat free have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6 and more Fiber than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain 72 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Puddings, vanilla, ready-to-eat, fat free have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.