Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	22% 639kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	227% 295g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	1.2% 0.87g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Enriched Self-rising All-purpose White Wheat Flour	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	223% 2.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	15.3% 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	194% 778μg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	134% 1341mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	49.4% 0.44mg	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	232% 18.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	173% 3.97mg	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	337% 2362mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	316% 4735mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	22.4% 2.46mg	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 Enriched Self-rising All-purpose White Wheat Flour 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 Enriched Self-rising All-purpose White Wheat Flour 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 Enriched Self-rising All-purpose White Wheat Flour:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.4 times more Vitamin B6 and more Vitamin C than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 5.5 times more Vitamin B1, 13.4 times more Vitamin B2, 2.7 times more Vitamin B3 and 8.9 times more Vitamin B9 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 Enriched Self-rising All-purpose White Wheat Flour provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Enriched Self-rising All-purpose White Wheat Flour:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Copper, 1.5 times more Magnesium and 3.8 times more Potassium than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 26 times more Calcium, 6.2 times more Iron, 4.6 times more Manganese, 6.1 times more Phosphorus, 344 times more Selenium, 3.1 times more Sodium and 1.6 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 5.3 times more Fat and 7 times more Saturated Fat than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 2.2 times more Energy, 1.4 times more Omega 6, 2.7 times more Carbohydrate and 3.9 times more Protein 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 Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.