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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Flaxseed	13%	67%	20%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Flaxseed	Recommended Dietary Allowance
Energy	20% 579kcal	73% 2119kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	173% 167g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	5659% 91g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	138% 23.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	88% 115g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	8.5% 6.15g	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	0% 0g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 4.56g	g per day for Men 19-50 years
Fiber	21% 7.94g	285% 108g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Flaxseed	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	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	447% 134μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	86.3% 345μg	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	2.65% 2.4mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Flaxseed	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	538% 4.84mg	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	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	428% 9.85mg	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	364% 2548mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	95% 3227mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.75% 27.6g	3700g per day for Men 19-50 years

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

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 12.8 times more Vitamin C than Flaxseed.
• While 14 oz of Flaxseed contain 15.5 times more Vitamin B1, 4.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6, 2.8 times more Vitamin B9, 3.1 times more Vitamin E and 2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Flaxseed have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Flaxseed 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 Flaxseed:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 11.6 times more Sodium than Flaxseed.
• While 14 oz of Flaxseed contain 19.6 times more Calcium, 15.8 times more Copper, 9.2 times more Iron, 18.7 times more Magnesium, 15.8 times more Manganese, 7.9 times more Phosphorus, 2.1 times more Potassium, 50.8 times more Selenium and 12.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 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 oz of Flaxseed contain 3.7 times more Energy, 8.4 times more Fat, 2.9 times more Saturated Fat, 1425.8 times more Omega 3, 23.2 times more Omega 6, 7.4 times more Sugars, 13.7 times more Fiber and 7.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Flaxseed offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6