Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Toasted Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Toasted Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Toasted Rice Bran Bread	Recommended Dietary Allowance
Energy	50.3% 1460kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	24% 7.7g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	364% 473g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	70% 50.8g	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	0% 0g	NA	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	139% 53g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Toasted Rice Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	473% 5.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	416% 66.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	160% 2.08mg	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	77.5% 310μg	198% 790μg	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	85.6% 77mg	0% 0mg	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	6.67% 1mg	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Toasted Rice Bran Bread	Recommended Dietary Allowance
Calcium	13% 130mg	75% 750mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	202% 1.82mg	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	77.5% 6.2mg	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	661% 15.2mg	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	116% 810mg	249% 1740mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	567% 312μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	195% 2920mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	125% 14mg	11mg per day for Men 19-50 years
Water	18% 671g	9.7% 359g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B5, more Vitamin C and 1.9 times more Vitamin K than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 5.4 times more Vitamin B1, 7.9 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B9 and 7.1 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Toasted Rice Bran Bread have similar amounts of Vitamin B6 per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Toasted Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.8 times more Potassium and 1.9 times more Water than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 5.8 times more Calcium, 2.4 times more Copper, 6.3 times more Iron, 3.6 times more Magnesium, 9.7 times more Manganese, 2.1 times more Phosphorus, 62.4 times more Selenium and 4.1 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Toasted Rice Bran Bread have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Saturated Fat than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 1.8 times more Energy, 7.2 times more Omega 3, 7.1 times more Omega 6, 2 times more Carbohydrate, 24.2 times more Sugars, 2.7 times more Fiber and 4.1 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Toasted Rice Bran Bread have similar amounts of Fat per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Toasted Rice Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.