Comparing Nutrients in 1 kilogram Commercial Whole-wheat Bread VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Commercial Whole-wheat Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	87% 2520kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	34% 11g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	329% 427g	212% 275g	130g per day for Men 19-50 years
Sugars	60% 43.4g	4% 2.9g	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	30.5% 22g	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	% 10.7g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 1.7g	g per day for Men 19-50 years
Fiber	158% 60g	60.5% 23g	38g per day for Men 19-50 years
Protein	222% 125g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Oven-heated 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	328% 3.94mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.46mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	132% 1.72mg	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	105% 420μg	55% 220μg	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	131% 118mg	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	177% 26.6mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	161% 1610mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	161% 1.45mg	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	309% 24.7mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	945% 21.7mg	95% 2.2mg	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	303% 2120mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	467% 257μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	303% 4550mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	10.5% 390g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Commercial Whole-wheat Bread versus 1 kg 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 1 kilogram of Commercial Whole-wheat Bread vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Commercial Whole-wheat Bread has 3.2 times more Vitamin B1, 5.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 26.6 times more Vitamin E and 3.4 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains more Vitamin C than Commercially Prepared Whole-wheat Bread.
• 1 kilogram of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Commercially Prepared Whole-wheat Bread as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Commercial Whole-wheat Bread vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Commercial Whole-wheat Bread has 12.4 times more Calcium, 1.6 times more Copper, 3.3 times more Iron, 2.7 times more Magnesium, 9.9 times more Manganese, 2.2 times more Phosphorus, 257 times more Selenium and 4.4 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.9 times more Potassium than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Commercial Whole-wheat Bread has 1.6 times more Energy, 7.7 times more Omega 3, 5.1 times more Omega 6, 1.6 times more Carbohydrate, 15 times more Sugars, more Fructose, 2.6 times more Fiber and 5 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.5 times more Fat and 1.5 times more Saturated Fat than Commercially Prepared Whole-wheat Bread.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6