Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Hemp Seeds	Recommended Dietary Allowance
Energy	50.3% 1460kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	503% 488g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	144% 46g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6265% 100g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	1615% 275g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	20.7% 15g	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	4.28% 3.1g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 8.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	105% 40g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	564% 316g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	1063% 12.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	575% 92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	462% 6mg	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	5.56% 5mg	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	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Hemp Seeds	Recommended Dietary Allowance
Calcium	13% 130mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	1778% 16mg	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	994% 79.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	1667% 7000mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	3304% 76mg	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	2357% 16500mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	353% 12000mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	469% 258μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	900% 99mg	11mg per day for Men 19-50 years
Water	18% 671g	1.34% 49.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Hemp Seeds 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 Hemp Seeds 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 Hemp Seeds:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 15.4 times more Vitamin C than Hemp Seeds.
• While 1 kg of Hulled Hemp Seeds contains 12 times more Vitamin B1, 7.7 times more Vitamin B2, 4.3 times more Vitamin B3, 3.1 times more Vitamin B6, 3.5 times more Vitamin B9, 8 times more Vitamin E and 2.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Hemp Seeds have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 69.8 times more Sodium than Hemp Seeds.
• While 1 kg of Hulled Hemp Seeds contains 5.4 times more Calcium, 20.8 times more Copper, 12.8 times more Iron, 33.3 times more Magnesium, 48.4 times more Manganese, 20.4 times more Phosphorus, 3.2 times more Potassium, 51.6 times more Selenium and 29.1 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 2.8 times more Carbohydrate than Hemp Seeds.
• While 1 kg of Hulled Hemp Seeds contains 3.8 times more Energy, 9.8 times more Fat, 3.7 times more Saturated Fat, 626.5 times more Omega 3, 108.1 times more Omega 6, 7.1 times more Sugars, 2 times more Fiber and 13.5 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