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

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Flaxseed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	184% 5340kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	435% 422g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	34% 11g	32g per day for Men 19-50 years
Omega 3	14258% 228g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	347% 59g	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	222% 289g	212% 275g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	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	0% 0g	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	% 4g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 11.5g	% 1.7g	g per day for Men 19-50 years
Fiber	718% 273g	60.5% 23g	38g per day for Men 19-50 years
Protein	327% 183g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	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	1370% 16.4mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1127% 338μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	218% 870μg	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	6.67% 6mg	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	20.7% 3.1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	255% 2550mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	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	716% 57.3mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	1079% 25mg	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	917% 6420mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	239% 8130mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	395% 43.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	17% 631g	3700g per day for Men 19-50 years

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

• Flaxseed has 13.5 times more Vitamin B1, 5.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 2.8 times more Vitamin B6, 4 times more Vitamin B9, 3.1 times more Vitamin E and 1.9 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 19.7 times more Vitamin C than Flaxseed.
• Both Flaxseed 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 1 kg.

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

• Flaxseed has 19.6 times more Calcium, 8.4 times more Copper, 7.6 times more Iron, 14 times more Magnesium, 11.3 times more Manganese, 6.6 times more Phosphorus, 1.7 times more Potassium, 254 times more Selenium and 10.9 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 13 times more Sodium and 9.1 times more Water than Flaxseed.

Comparison of macro-nutrients per 1 kilogram:

• Flaxseed has 3.3 times more Energy, 8.2 times more Fat, 3.4 times more Saturated Fat, 1267.4 times more Omega 3, 20.9 times more Omega 6, 5.3 times more Sugars, 11.9 times more Fiber and 7.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Flaxseed and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Flaxseed as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.