Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Peeled Cucumber	Recommended Dietary Allowance
Energy	22% 639kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	7.55% 5.48g	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	4.1% 2.98g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0g	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	4.2% 2.34g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	0.92% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	15.6% 0.2mg	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	14% 55.6μg	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	14% 12.7mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Peeled Cucumber	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	31.3% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.13% 5.16μg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	12.6% 0.29mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	6.77% 250g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Peeled Cucumber 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 Peeled Cucumber 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 Peeled Cucumber:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.9 times more Vitamin B1, 1.2 times more Vitamin B2, 57.7 times more Vitamin B3, 2 times more Vitamin B5, 3.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.7 times more Vitamin C than Peeled Cucumber.
• While 14 oz of Raw Peeled Cucumber contain 3.1 times more Vitamin K 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 K
• 14 ounces of Peeled Cucumber have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Peeled Cucumber 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 Peeled Cucumber:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Copper, 3.4 times more Iron, 2.3 times more Magnesium, 3 times more Manganese, 4.6 times more Phosphorus, 3.5 times more Potassium, 195.5 times more Sodium and 2.4 times more Zinc than Peeled Cucumber.
• While 14 oz of Raw Peeled Cucumber contain 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Peeled Cucumber lack sufficient amounts of Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Peeled Cucumber lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 16.1 times more Energy, 32.1 times more Fat, 13.9 times more Saturated Fat, 12.7 times more Carbohydrate, 3.3 times more Fiber and 4.3 times more Protein than Peeled Cucumber.
• 14 ounces of Peeled Cucumber provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Peeled Cucumber provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.