Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Multi-grain Bread	Recommended Dietary Allowance
Energy	22% 639kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	51% 0.81g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	39% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	132% 172g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	35% 25.4g	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	13.4% 9.72g	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	% 0.48g	% 6.7g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.13g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	80.3% 1.04mg	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	22% 87.3μg	74.4% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52% 47mg	0.44% 0.4mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Multi-grain Bread	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	124% 1.1mg	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	37.2% 2.98mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	349% 8.04mg	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	55% 385mg	129% 905mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	237% 131μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	101% 1512mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	61.3% 6.75mg	11mg per day for Men 19-50 years
Water	6.77% 250g	3.96% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Multi-grain Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 14 oz of Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Multi-grain Bread:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B5 and 118 times more Vitamin C than Multi-grain Bread.
• While 14 oz of Multi-grain Bread contain 2.3 times more Vitamin B1, 4.2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 3.7 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 14 ounces of Multi-grain Bread have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Multi-grain Bread:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Potassium than Multi-grain Bread.
• While 14 oz of Multi-grain Bread contain 7.9 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, 2.8 times more Magnesium, 9.2 times more Manganese, 2.4 times more Phosphorus, 329 times more Selenium and 4.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Multi-grain Bread contain similar levels of Sodium per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.2 times more Fat and 1.2 times more Saturated Fat than Multi-grain Bread.
• While 14 oz of Multi-grain Bread contain 1.6 times more Energy, 11.4 times more Omega 3, 5.9 times more Omega 6, 1.6 times more Carbohydrate, 22 times more Sugars, more Fructose, 3.2 times more Fiber and 5.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6