Comparing Nutrients in 1 kilogram Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Tempeh	Recommended Dietary Allowance
Energy	55.5% 1610kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	106% 34g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	4% 2.9g	37.2% 27g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	97% 37g	38g per day for Men 19-50 years
Protein	45% 25g	356% 199g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	153% 2mg	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	55% 220μg	52.5% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	58.3% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	131% 118mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Tempeh	Recommended Dietary Allowance
Calcium	13% 130mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	600% 5.4mg	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	94% 7.5mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	559% 13mg	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	139% 970mg	361% 2530mg	700mg per day for Men 19-50 years
Potassium	139% 4710mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	261% 3910mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	17% 631g	16% 596g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Tempeh per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Tempeh:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.3 times more Vitamin B1 and more Vitamin C than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 11.5 times more Vitamin B2, 4 times more Vitamin E and 8.4 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Tempeh provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Cooked Tempeh have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Tempeh:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 27.9 times more Sodium than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 7.4 times more Calcium, 3.7 times more Copper, 2.8 times more Iron, 2.8 times more Magnesium, 5.9 times more Manganese, 2.6 times more Phosphorus and 3.9 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Tempeh contain similar levels of Potassium per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Tempeh lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 3.6 times more Carbohydrate than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 2.2 times more Fat, 3.1 times more Saturated Fat, 6.7 times more Omega 3, 8.9 times more Omega 6, 9.3 times more Sugars, 1.6 times more Fiber and 7.9 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Tempeh offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6