Comparing Nutrients in 1 pound Microwave Cooked Apples no skin VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwave Cooked Apples no skin	2%	6%	92%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Microwave Cooked Apples no skin	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	8.76% 254kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	96% 125g	130g per day for Men 19-50 years
Sugars	72.6% 52.7g	1.8% 1.3g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Microwave Cooked Apples no skin	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.84% 0.05mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	60% 0.78mg	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	1.13% 4.54μg	25% 100μg	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	1.5% 1.36mg	59.5% 53.5mg	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	1.5% 0.23mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwave Cooked Apples no skin	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	73% 0.66mg	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	9.64% 0.77mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	43% 0.99mg	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	5.2% 36.3mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.4% 384g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwave Cooked Apples no skin VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Microwave Cooked Apples no skin versus 1 lb of Oven-heated 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 pound of Microwave Cooked Apples no skin vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 7.2 times more Vitamin B1, 2.8 times more Vitamin B2, 35 times more Vitamin B3, 10.7 times more Vitamin B5, 3.7 times more Vitamin B6, 22 times more Vitamin B9 and 39.3 times more Vitamin C than Microwave cooked raw apples without skin.
• 1 pound of Microwave Cooked Apples no skin have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Microwave cooked raw apples without skin as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Microwave Cooked Apples no skin vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Microwave Cooked Apples no skin has 1.3 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.2 times more Copper, 4.4 times more Iron, 9.3 times more Magnesium, 1.5 times more Manganese, 12.1 times more Phosphorus, 5.1 times more Potassium, 391 times more Sodium and 10 times more Zinc than Microwave cooked raw apples without skin.
• 1 pound of Microwave Cooked Apples no skin lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Microwave cooked raw apples without skin as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwave Cooked Apples no skin has 40 times more Sugars and 1.2 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.9 times more Energy, 12.2 times more Fat, 15.9 times more Saturated Fat, 1.9 times more Carbohydrate and 9 times more Protein than Microwave cooked raw apples without skin.
• 1 pound of Microwave Cooked Apples no skin provide inadequate amounts of Energy and Protein
• Both Microwave cooked raw apples without skin as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.