Comparing Nutrients in 1 kilogram Multi-grain Bread VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Multi-grain Bread	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	91% 2650kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.72g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	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	333% 433g	184% 240g	130g per day for Men 19-50 years
Sugars	88% 64g	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	33.8% 24.5g	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	% 17g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.4g	g per day for Men 19-50 years
Fiber	195% 74g	52.6% 20g	38g per day for Men 19-50 years
Protein	239% 134g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Multi-grain 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	233% 2.8mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.4mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.36mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	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	188% 750μg	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	1.1% 1mg	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	24.7% 3.7mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	103% 1030mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	313% 2.82mg	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	313% 25mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	880% 20.3mg	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	326% 2280mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	254% 3810mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	10% 369g	18% 671g	3700g per day for Men 19-50 years

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

• Multi-grain Bread has 2.6 times more Vitamin B1, 3.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 3.7 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Vitamin B5, 77 times more Vitamin C and 1.5 times more Vitamin K than Multi-grain Bread.
• Both Multi-grain 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 Multi-grain Bread vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Multi-grain Bread has 7.9 times more Calcium, 3.7 times more Copper, 4 times more Iron, 3.7 times more Magnesium, 12.9 times more Manganese, 2.8 times more Phosphorus, 65.8 times more Selenium and 5 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 and 1.8 times more Water than Multi-grain Bread.
• Both Multi-grain Bread and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Multi-grain Bread has 1.8 times more Energy, 12.8 times more Omega 3, 6.6 times more Omega 6, 1.8 times more Carbohydrate, 30.4 times more Sugars, more Fructose, 3.7 times more Fiber and 5.7 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 1.4 times more Saturated Fat than Multi-grain Bread.
• Both Multi-grain Bread and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fat per 1 kg.
• Both Multi-grain 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.