Comparing Nutrients in 1 kilogram Enriched Self-rising All-purpose White Wheat Flour VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	122% 3540kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	23% 3.88g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 742g	184% 240g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	2.9% 2.1g	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	NA	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	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	71% 27g	52.6% 20g	38g per day for Men 19-50 years
Protein	177% 99g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	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	562% 6.74mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	365% 58.3mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	151% 1.96mg	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	490% 1960μg	77.5% 310μg	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	0% 0mg	85.6% 77mg	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	3.33% 0.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Self-rising All-purpose White Wheat Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	338% 3380mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	85.6% 0.77mg	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	584% 46.7mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	68.3% 1.57mg	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	850% 5950mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	795% 11930mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.86% 106g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Self-rising All-purpose White Wheat Flour VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Self-rising All-purpose White Wheat Flour versus 1 kg of 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 Enriched Self-rising All-purpose White Wheat Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour has 6.4 times more Vitamin B1, 11.2 times more Vitamin B2, 2.7 times more Vitamin B3 and 6.3 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.9 times more Vitamin B6 and more Vitamin C than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin C
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Enriched Self-rising All-purpose White Wheat Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour has 26 times more Calcium, 1.5 times more Copper, 7.5 times more Iron, 6.4 times more Manganese, 7.3 times more Phosphorus, 68.8 times more Selenium, 3.4 times more Sodium and 1.8 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.1 times more Potassium than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium per one kilogram.
• 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 Enriched Self-rising All-purpose White Wheat Flour has 2.4 times more Energy, 1.5 times more Omega 6, 3.1 times more Carbohydrate, 1.4 times more Fiber and 4.2 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 5.1 times more Fat and 8.1 times more Saturated Fat than Enriched Self-rising All-purpose White Wheat Flour.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in one kilogram.