Comparing Nutrients in 1 kilogram Carob flour VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Carob flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	76.6% 2220kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.12g	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	684% 889g	184% 240g	130g per day for Men 19-50 years
Sugars	677% 491g	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	NA	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	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	1047% 398g	52.6% 20g	38g per day for Men 19-50 years
Protein	82.5% 46.2g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Carob flour	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	44% 0.53mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.6mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	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	72.5% 290μg	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	2.22% 2mg	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	42% 6.3mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	348% 3480mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	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	368% 29.4mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	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	113% 790mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	243% 8270mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.97% 35.8g	18% 671g	3700g per day for Men 19-50 years

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

• Carob flour has 12.5 times more Vitamin B2, 1.9 times more Vitamin B6 and 6.3 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 2 times more Vitamin B1, 9.5 times more Vitamin B5, 38.5 times more Vitamin C and more Vitamin K than Carob flour.
• Both Carob flour and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Carob flour 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 Carob flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Carob flour has 26.8 times more Calcium, 7.4 times more Copper, 4.7 times more Iron, 2.6 times more Magnesium, 3.2 times more Manganese, 2.2 times more Potassium, 10.6 times more Selenium and 2.7 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 10 times more Sodium and 18.7 times more Water than Carob flour.
• Both Carob flour 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:

• Carob flour has 1.5 times more Energy, 3.7 times more Carbohydrate, 233.7 times more Sugars, 19.9 times more Fiber and 2 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 7.7 times more Fat, 13.9 times more Saturated Fat and 4 times more Omega 3 than Carob flour.
• Both Carob flour and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 per 1 kg.
• Both Carob flour as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.