Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	20% 579kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	19.2% 18.7g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	10.4% 3.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	47.6% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	156% 203g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	46.3% 33.6g	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Rolls, dinner, whole-wheat	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	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	59.5% 0.77mg	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	29.8% 119μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	105% 0.95mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	397% 9.12mg	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	127% 889mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	356% 196μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	138% 2068mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	72.5% 7.98mg	11mg per day for Men 19-50 years
Water	7.2% 266g	3.55% 131g	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 Rolls, dinner, whole-wheat:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Vitamin C than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 2.3 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 9 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Rolls, dinner, whole-wheat have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Rolls, dinner, whole-wheat 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 Rolls, dinner, whole-wheat:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Potassium and 2 times more Water than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 8.2 times more Calcium, 3.1 times more Copper, 3.9 times more Iron, 4 times more Magnesium, 14.6 times more Manganese, 2.8 times more Phosphorus, 98.8 times more Selenium, 1.5 times more Sodium and 5.9 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Saturated Fat than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 1.8 times more Energy, 7.6 times more Omega 3, 8 times more Omega 6, 2.1 times more Carbohydrate, 40.3 times more Sugars, 3.8 times more Fiber and 3.7 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 Rolls, dinner, whole-wheat have similar amounts of Fat per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Rolls, dinner, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.