Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	20% 579kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	50.5% 8.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	232% 302g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	3.56% 2.58g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 2.58g	g per day for Men 19-50 years
Fiber	21% 7.94g	142% 54g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	64% 0.83mg	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	18% 71.4μg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	116% 1.04mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	187% 4.3mg	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	172% 1207mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	101% 11mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.45% 16.7g	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 Snacks, popcorn, microwave, 94% fat free:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B1, 1.7 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain more Vitamin A, 4.1 times more Vitamin B2 and 4.1 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 Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Snacks, popcorn, microwave, 94% fat free:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Potassium and 15.9 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 3.4 times more Copper, 4.6 times more Iron, 5.9 times more Magnesium, 6.9 times more Manganese, 3.8 times more Phosphorus, 13.8 times more Selenium, 1.6 times more Sodium and 8.2 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Snacks, popcorn, microwave, 94% fat free have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, microwave, 94% fat free contain 2.8 times more Energy, 3.4 times more Omega 3, 8.5 times more Omega 6, 3.2 times more Carbohydrate, 6.8 times more Fiber and 4.6 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 Snacks, popcorn, microwave, 94% fat free have similar amounts of Fat and Saturated Fat per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.