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

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Hard white Wheat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	118% 3420kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	34% 11g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	42% 7.15g	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	584% 759g	212% 275g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	321% 122g	60.5% 23g	38g per day for Men 19-50 years
Protein	202% 113g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	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	323% 3.87mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	191% 9.54mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	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	95% 380μg	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	67.3% 10mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	32% 320mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	403% 3.63mg	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	570% 45.6mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	1661% 38.2mg	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	507% 3550mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	127% 4320mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	NA	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	303% 33.3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	2.6% 96g	17% 631g	3700g per day for Men 19-50 years

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

• Hard white Wheat has 3.2 times more Vitamin B1, 3.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9 and 10.1 times more Vitamin E 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 more Vitamin C than Hard white Wheat.
• Both Hard white Wheat and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin K per 1 kg.
• Both Hard white Wheat 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 Hard white Wheat vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Hard white Wheat has 2.5 times more Calcium, 2.5 times more Copper, 6.1 times more Iron, 3.3 times more Magnesium, 17.4 times more Manganese, 3.7 times more Phosphorus and 8.3 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 195.5 times more Sodium and 6.6 times more Water than Hard white Wheat.
• Both Hard white Wheat and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Hard white Wheat has 2.1 times more Energy, 1.9 times more Omega 3, 2.5 times more Omega 6, 2.8 times more Carbohydrate, 5.3 times more Fiber and 4.5 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 times more Fat and 3.9 times more Saturated Fat than Hard white Wheat.
• Both Hard white Wheat as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.