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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Rye	12%	4%	84%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Rye	Recommended Dietary Allowance
Energy	22% 639kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	6.67% 6.47g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	15.4% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	232% 301g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	5.36% 3.9g	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	0.6% 0.44g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 2.8g	g per day for Men 19-50 years
Fiber	24% 9.13g	158% 60g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	73.3% 41g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	89.8% 1.17mg	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	22% 87.3μg	37.7% 151μg	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% 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	22.5% 3.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Rye	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	162% 1.46mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	445% 10.2mg	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	188% 1318mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	59.5% 2024mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	100% 55μg	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	6.77% 250g	1.14% 42g	3700g per day for Men 19-50 years

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

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have more Vitamin C than Rye.
• While 14 oz of Rye grain contain 2.6 times more Vitamin B1, 8.1 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9, 8.5 times more Vitamin E and 2.6 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 E and Vitamin K
• 14 ounces of Rye have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Rye grain have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 195.5 times more Sodium than Rye.
• While 14 oz of Rye grain contain 1.8 times more Calcium, 2.5 times more Copper, 3.5 times more Iron, 3.9 times more Magnesium, 11.8 times more Manganese, 3.4 times more Phosphorus, 139 times more Selenium and 6.6 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 Rye contain similar levels of Potassium 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 3.1 times more Fat and 5.5 times more Saturated Fat than Rye.
• While 14 oz of Rye grain contain 2.1 times more Energy, 6 times more Omega 3, 2.3 times more Omega 6, 2.8 times more Carbohydrate, 6.6 times more Fiber and 4.1 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