Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Rye Bread	13%	12%	75%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Rye Bread	Recommended Dietary Allowance
Energy	50.3% 1460kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	19.6% 6.26g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	43.5% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	372% 483g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	53% 38.5g	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	153% 58g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Rye 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	362% 4.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	258% 3.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	57.7% 0.75mg	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	275% 1100μg	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	4.44% 4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Rye Bread	Recommended Dietary Allowance
Calcium	13% 130mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	207% 1.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.8% 510μg	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	354% 28.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	358% 8.24mg	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	179% 1250mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	562% 309μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	402% 6030mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	18% 671g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Rye Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of Rye Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.6 times more Vitamin B6 and 19.3 times more Vitamin C than Rye Bread.
• While 1 kg of Rye Bread contains 4.1 times more Vitamin B1, 9.1 times more Vitamin B2, 1.8 times more Vitamin B3, 3.5 times more Vitamin B9 and 3.3 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Rye Bread provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 1 kilogram of Rye Bread have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.3 times more Potassium than Rye Bread.
• While 1 kg of Rye Bread contains 5.6 times more Calcium, 2.4 times more Copper, 4.6 times more Iron, 1.9 times more Magnesium, 5.2 times more Manganese, 1.5 times more Phosphorus, 61.8 times more Selenium, 1.7 times more Sodium and 3.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of 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 Frozen Crinkle Cut French Fried Potatoes with Salt has 1.5 times more Fat and 2 times more Saturated Fat than Rye Bread.
• While 1 kg of Rye Bread contains 1.8 times more Energy, 3.8 times more Omega 3, 2.9 times more Omega 6, 2 times more Carbohydrate, 18.3 times more Sugars, 2.9 times more Fiber and 3.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6