Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	22% 639kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	8.86% 2.83g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	30.3% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	150% 195g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	23.5% 17g	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	45% 17g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	174% 2.27mg	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	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	283% 6.8μg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	85% 0.77mg	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	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	295% 6.8mg	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	162% 1135mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	147% 2211mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	6.77% 250g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Waffles, whole wheat, lowfat, frozen, ready-to-heat 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat 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 Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B5 and more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 3.5 times more Vitamin B1, 15.7 times more Vitamin B2, 2.7 times more Vitamin B3, 3.3 times more Vitamin B6, 2.6 times more Vitamin B9, 4.1 times more Vitamin E and 1.4 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 A, Vitamin E and Vitamin K
• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.9 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 11 times more Calcium, 1.3 times more Copper, 8.6 times more Iron, 2.3 times more Magnesium, 7.8 times more Manganese, 2.9 times more Phosphorus, 305 times more Selenium, 1.4 times more Sodium and 2.9 times more Zinc 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 1.4 times more Fat and 1.5 times more Saturated Fat than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.6 times more Energy, 7.4 times more Omega 3, 4.6 times more Omega 6, 1.8 times more Carbohydrate, 14.8 times more Sugars, 1.9 times more Fiber and 2.8 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