Comparing Nutrients in 14 ounces Snacks, popcorn, air-popped (Unsalted) VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	52.3% 1516kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.7g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 309g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	1.6% 1.15g	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	NA	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	NA	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	158% 60g	24% 9.13g	38g per day for Men 19-50 years
Protein	85% 47.6g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.4% 1.12mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.67mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.8% 0.97mg	52.5% 0.68mg	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	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	52% 47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	64% 0.58mg	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	132% 10.6mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	37.8% 0.87mg	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	170% 1191mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	35% 1195mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	124% 13.7mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	6.77% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, popcorn, air-popped (Unsalted) vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Snacks, popcorn, air-popped (Unsalted) have 1.7 times more Vitamin B1, 9.1 times more Vitamin B2 and 1.4 times more Vitamin B6 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Snacks, popcorn, air-popped (Unsalted) vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Snacks, popcorn, air-popped (Unsalted) have 2.9 times more Copper, 3.5 times more Iron, 4.7 times more Magnesium, 4.3 times more Manganese, 3.1 times more Phosphorus, 99 times more Selenium and 8.6 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Calcium, 1.6 times more Potassium, 97.8 times more Sodium and 15.4 times more Water than Snacks, popcorn, air-popped (Unsalted).

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, air-popped (Unsalted) have 2.4 times more Energy, 3.3 times more Omega 3, 6.5 times more Omega 6, 2.8 times more Carbohydrate, 6.6 times more Fiber and 4.8 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Saturated Fat than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fat per 14 oz.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.