Comparing Nutrients in 1 kilogram Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	125% 3620kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	34% 11g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	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	555% 722g	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	0.41% 0.3g	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	% 0.3g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 1.7g	g per day for Men 19-50 years
Fiber	63% 24g	60.5% 23g	38g per day for Men 19-50 years
Protein	233% 131g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 13% Protein White (industrial) Wheat 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	613% 7.36mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	372% 59.5mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	425% 1700μg	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	3.33% 0.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 13% Protein White (industrial) Wheat 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	208% 1.87mg	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	633% 50.6mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	271% 6.24mg	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	170% 1190mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	476% 262μg	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	145% 16mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	3.46% 128g	17% 631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Enriched Bleached 13% Protein White (industrial) Wheat Flour has 6 times more Vitamin B1, 14.4 times more Vitamin B2, 2.8 times more Vitamin B3 and 7.7 times more Vitamin B9 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 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin C and 7.7 times more Vitamin K than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Enriched Bleached 13% Protein White (industrial) Wheat Flour has 1.8 times more Calcium, 1.3 times more Copper, 6.7 times more Iron, 1.3 times more Magnesium, 2.8 times more Manganese, 1.2 times more Phosphorus, 262 times more Selenium and 4 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 3.7 times more Potassium, 195.5 times more Sodium and 4.9 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• Enriched Bleached 13% Protein White (industrial) Wheat Flour has 2.2 times more Energy, 2.4 times more Omega 6, 2.6 times more Carbohydrate, 3.8 times more Sugars and 5.2 times more Protein 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 3.7 times more Fat and 5.7 times more Saturated Fat than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour 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.