Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cake, pudding-type, white, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Energy	22% 639kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	29.6% 9.5g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	27.5% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	247% 321g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	268% 194g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cake, pudding-type, white, enriched, dry mix	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	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	60% 9.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	5.5% 0.071mg	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	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52% 47mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	24.7% 0.22mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	48% 1.1mg	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	157% 1099mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	176% 2639mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	6.77% 250g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cake, pudding-type, white, enriched, dry mix 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 Cake, pudding-type, white, enriched, dry mix 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 Cake, pudding-type, white, enriched, dry mix:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.1 times more Vitamin B5, 9.6 times more Vitamin B6 and more Vitamin C than Cake, pudding-type, white, enriched, dry mix.
• While 14 oz of Cake, pudding-type, white, enriched, dry mix contain 2.3 times more Vitamin B1, 5.8 times more Vitamin B2, 4.1 times more Vitamin B9 and 1.8 times more Vitamin K 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 Cake, pudding-type, white, enriched, dry mix provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 14 ounces of Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cake, pudding-type, white, enriched, dry mix:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.6 times more Copper, 3.1 times more Magnesium, 6.5 times more Potassium and 1.6 times more Zinc than Cake, pudding-type, white, enriched, dry mix.
• While 14 oz of Cake, pudding-type, white, enriched, dry mix contain 5.9 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 2.9 times more Phosphorus, 27 times more Selenium and 1.7 times more Sodium 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 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 3.3 times more Fiber than Cake, pudding-type, white, enriched, dry mix.
• While 14 oz of Cake, pudding-type, white, enriched, dry mix contain 2.6 times more Energy, 1.9 times more Fat, 2.2 times more Saturated Fat, 3.6 times more Omega 3, 4.2 times more Omega 6, 2.9 times more Carbohydrate, 168.8 times more Sugars and 1.6 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
• 14 ounces of Cake, pudding-type, white, enriched, dry mix provide inadequate amounts of Fiber