Comparing Nutrients in 1 kilogram Italian Bread VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Italian Bread	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	89.3% 2590kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	17% 5.44g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	370% 481g	184% 240g	130g per day for Men 19-50 years
Sugars	64.7% 47g	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	13% 9.3g	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	% 5.6g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.4g	g per day for Men 19-50 years
Fiber	55.3% 21g	52.6% 20g	38g per day for Men 19-50 years
Protein	169% 95g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	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	485% 5.82mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	284% 45.4mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	255% 1020μg	77.5% 310μg	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	85.6% 77mg	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	19.3% 2.9mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	105% 1050mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	431% 34.5mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	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	136% 950mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	412% 6180mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	10% 375g	18% 671g	3700g per day for Men 19-50 years

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

• Italian Bread has 5.5 times more Vitamin B1, 8.7 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B9, 2.9 times more Vitamin E and 1.4 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 1.9 times more Vitamin B6 and more Vitamin C than Italian Bread.
• Both Italian Bread and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 1 kg.
• Both Italian Bread 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 1 kg.

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

• Italian Bread has 8.1 times more Calcium, 1.6 times more Copper, 5.6 times more Iron, 1.2 times more Magnesium, 3.1 times more Manganese, 34.4 times more Selenium, 1.8 times more Sodium and 2.3 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 3.1 times more Potassium and 1.8 times more Water than Italian Bread.
• Both Italian Bread and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Italian Bread has 1.8 times more Energy, 8.5 times more Omega 3, 4.6 times more Omega 6, 2 times more Carbohydrate, 22.3 times more Sugars, more Fructose and 4.1 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 1.8 times more Fat and 2.3 times more Saturated Fat than Italian Bread.
• Both Italian Bread and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber per 1 kg.
• Both Italian Bread as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.