Comparing Nutrients in 14 ounces Snacks, popcorn, microwave, 94% fat free VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	55% 1596kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.2g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.58g	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	232% 302g	84% 109g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	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	0% 0g	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	% 0g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 2.58g	% 0.67g	g per day for Men 19-50 years
Fiber	142% 54g	24% 9.13g	38g per day for Men 19-50 years
Protein	76% 42.5g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	18% 71.4μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.63mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	142% 11.4mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	172% 1207mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	49.8% 27.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, 94% fat free VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, popcorn, microwave, 94% fat free versus 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, popcorn, microwave, 94% fat free vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Snacks, popcorn, microwave, 94% fat free have 4.9 times more Vitamin B2, 1.2 times more Vitamin B6 and 4.1 times more Vitamin E than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin B1 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin C
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Snacks, popcorn, microwave, 94% fat free as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Snacks, popcorn, microwave, 94% fat free vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Snacks, popcorn, microwave, 94% fat free have 1.8 times more Copper, 3.8 times more Iron, 4.4 times more Magnesium, 5 times more Manganese, 3.1 times more Phosphorus, 69 times more Selenium, 1.5 times more Sodium and 7 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Snacks, popcorn, microwave, 94% fat free as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, popcorn, microwave, 94% fat free have 2.5 times more Energy, 3.1 times more Omega 3, 7.6 times more Omega 6, 2.8 times more Carbohydrate, 5.9 times more Fiber and 4.3 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Snacks, popcorn, microwave, 94% fat free and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fat and Saturated Fat per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6