Comparing Nutrients in 1 kilogram Soft White Wheat VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Soft White Wheat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	117% 3400kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	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	580% 754g	184% 240g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	334% 127g	52.6% 20g	38g per day for Men 19-50 years
Protein	191% 107g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	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	342% 4.1mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.7mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.78mg	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	103% 410μg	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	67.3% 10mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	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	671% 53.7mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1481% 34mg	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	574% 4020mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	128% 4350mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	315% 34.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.8% 104g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Soft White Wheat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Soft White Wheat has 3.9 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 10.1 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Soft White Wheat.
• Both Soft White Wheat and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin K per 1 kg.
• Both Soft White Wheat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Soft White Wheat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Soft White Wheat has 2.6 times more Calcium, 5.5 times more Copper, 8.7 times more Iron, 4.3 times more Magnesium, 21.7 times more Manganese, 5 times more Phosphorus and 10.2 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 174.5 times more Sodium and 6.4 times more Water than Soft White Wheat.
• Both Soft White Wheat and 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:

• Soft White Wheat has 2.3 times more Energy, 2.3 times more Omega 3, 3.1 times more Omega 6, 3.1 times more Carbohydrate, 6.4 times more Fiber and 4.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.5 times more Fat and 3.4 times more Saturated Fat than Soft White Wheat.
• Both Soft White Wheat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.