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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Wheat Flour	Recommended Dietary Allowance
Energy	20% 579kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	9.13% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	233% 303g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	1.48% 1.07g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Wheat Flour	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	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	13.4% 0.17mg	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	25.8% 103μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Wheat Flour	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	63.5% 0.57mg	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	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	118% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	376% 169μg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	7.2% 266g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B3, 4.5 times more Vitamin B6 and more Vitamin C than Wheat Flour.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Wheat Flour provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Wheat Flour have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Wheat Flour:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.6 times more Potassium and 174.5 times more Sodium than Wheat Flour.
• While 14 oz of Unenriched All-purpose White Wheat Flour contain 1.9 times more Copper, 1.9 times more Iron, 4.3 times more Manganese, 1.3 times more Phosphorus, 67.8 times more Selenium and 2.1 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Wheat Flour contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Unenriched All-purpose White Wheat Flour lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 5.1 times more Fat and 8.1 times more Saturated Fat than Wheat Flour.
• While 14 oz of Unenriched All-purpose White Wheat Flour contain 2.5 times more Energy, 1.5 times more Omega 6, 3.2 times more Carbohydrate, 1.4 times more Fiber and 4.4 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 6
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Unenriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.