Comparing Nutrients in 1 kilogram Medium Rye flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Medium Rye flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	120% 3490kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	34% 11g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	35% 6g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	212% 275g	130g per day for Men 19-50 years
Sugars	15% 11g	4% 2.9g	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	1.66% 1.2g	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	% 0.6g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 9g	% 1.7g	g per day for Men 19-50 years
Fiber	311% 118g	60.5% 23g	38g per day for Men 19-50 years
Protein	194% 109g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	239% 2.87mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	132% 1.72mg	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	85% 340μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	131% 118mg	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	95% 14.3mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	24% 240mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	161% 1.45mg	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	318% 25.4mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	1049% 24mg	95% 2.2mg	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	321% 2250mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	197% 21.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	2.96% 110g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Medium Rye flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

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

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

• 1 kilogram of Medium Rye flour has 2.4 times more Vitamin B1, 3.7 times more Vitamin B2, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9, 14.3 times more Vitamin E and 2.6 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains more Vitamin C than Medium Rye flour.
• Both Medium Rye flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Medium Rye flour have insufficient amounts of Vitamin C
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Medium Rye flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Medium Rye flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Medium Rye flour has 1.8 times more Calcium, 2.3 times more Copper, 3.4 times more Iron, 2.3 times more Magnesium, 11 times more Manganese, 2.3 times more Phosphorus, 144 times more Selenium and 5.4 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Potassium and 195.5 times more Sodium than Medium Rye flour.
• 1 kilogram of Oven-heated 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 Medium Rye flour has 2.2 times more Energy, 5.4 times more Omega 3, 2.1 times more Omega 6, 2.7 times more Carbohydrate, 5.1 times more Fiber and 4.3 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.4 times more Fat and 6 times more Saturated Fat than Medium Rye flour.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6