Comparing Nutrients in 1 kilogram Gala Apples VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Gala Apples	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	19.7% 570kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	NA	39% 12.5g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	184% 240g	130g per day for Men 19-50 years
Sugars	143% 104g	2.9% 2.1g	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	81.8% 59.3g	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	% 16.6g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 28g	% 1.4g	g per day for Men 19-50 years
Fiber	60.5% 23g	52.6% 20g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	151% 1.96mg	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	7.5% 30μg	77.5% 310μg	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	NA	85.6% 77mg	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	12% 1.8mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	7% 70mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	85.6% 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	15% 1.2mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	68.3% 1.57mg	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	15.7% 110mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23% 858g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Gala Apples VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Gala Apples versus 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Gala Apples vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 6.2 times more Vitamin B1, 1.3 times more Vitamin B2, 28.5 times more Vitamin B3, 8.1 times more Vitamin B5, 4 times more Vitamin B6 and 10.3 times more Vitamin B9 than Raw Gala Apples with skin.
• 1 kilogram of Gala Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Gala Apples with skin as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Gala Apples vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Gala Apples has 1.3 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.7 times more Copper, 5.2 times more Iron, 4.2 times more Magnesium, 4.2 times more Manganese, 7.4 times more Phosphorus, 3.5 times more Potassium, 349 times more Sodium and 6.8 times more Zinc than Raw Gala Apples with skin.
• 1 kilogram of Gala Apples lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Gala Apples with skin as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Gala Apples has 49.4 times more Sugars and more Fructose than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.6 times more Energy, 41.6 times more Fat, 1.8 times more Carbohydrate and 9.4 times more Protein than Raw Gala Apples with skin.
• Both Gala Apples and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Gala Apples provide inadequate amounts of Energy and Protein