Comparing Nutrients in 1 kilogram Cookies, fig bars VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cookies, fig bars	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	120% 3480kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	75.3% 73g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	152% 26g	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	545% 709g	184% 240g	130g per day for Men 19-50 years
Sugars	639% 464g	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	121% 46g	52.6% 20g	38g per day for Men 19-50 years
Protein	66% 37g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	87.5% 350μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	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	43.3% 6.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.3% 58μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	64% 640mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	363% 29mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	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	88.6% 620mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	233% 3500mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.46% 165g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, fig bars vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cookies, fig bars have more Vitamin A, 1.5 times more Vitamin B1, 5.9 times more Vitamin B2, more Vitamin B12, 6.5 times more Vitamin E and 2.8 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 2.6 times more Vitamin B6 and 25.7 times more Vitamin C than Cookies, fig bars.
• Both Cookies, fig bars and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Cookies, fig bars as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, fig bars vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cookies, fig bars have 4.9 times more Calcium, 1.9 times more Copper, 4.7 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese and 6.6 times more Selenium 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 Phosphorus, 1.8 times more Potassium and 4.1 times more Water than Cookies, fig bars.
• Both Cookies, fig bars and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Sodium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, fig bars have 2.4 times more Energy, 1.5 times more Fat, 11.4 times more Omega 3, 10.2 times more Omega 6, 3 times more Carbohydrate, 220.8 times more Sugars, 2.3 times more Fiber and 1.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Cookies, fig bars and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Saturated Fat per 1 kg.
• Both Cookies, fig bars as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.