Comparing Nutrients in 14 ounces Light Rye Flour VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Light Rye Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	49% 1417kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	5.44% 5.28g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	73% 95g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	1.15% 0.83g	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	0.49% 0.36g	0% 0g	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	% 0.56g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 2.26g	% 0.56g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	21% 7.94g	38g per day for Men 19-50 years
Protein	69.6% 39g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.8% 2.64mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.4% 0.93mg	60% 0.78mg	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	23% 91μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	34% 30.6mg	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	22% 3.3mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	34% 0.31mg	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	45% 3.6mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	201% 4.6mg	27% 0.62mg	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	73.7% 516mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.22% 45.2g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Light Rye Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Light Rye Flour has 3.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B5, 8.3 times more Vitamin E and 2.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.7 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin C than Light Rye Flour.
• Both Light Rye Flour and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Light Rye Flour as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Light Rye Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Light Rye Flour has 2.8 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 7.4 times more Manganese, 1.6 times more Phosphorus, 35.2 times more Selenium and 3.9 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Potassium, 174.5 times more Sodium and 5.9 times more Water than Light Rye Flour.
• Both Light Rye Flour and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Light Rye Flour has 2.4 times more Energy, 5.2 times more Omega 3, 2 times more Omega 6, 3.2 times more Carbohydrate, 4.4 times more Sugars, 4 times more Fiber and 4.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.8 times more Fat and 8.3 times more Saturated Fat than Light Rye Flour.
• Both Light Rye Flour as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.