Comparing Nutrients in 1 pound Bananas VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Bananas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	14% 404kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	79.7% 104g	96% 125g	130g per day for Men 19-50 years
Sugars	76.5% 55.5g	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	30.3% 22g	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	% 22.6g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 11g	% 0.77g	g per day for Men 19-50 years
Fiber	31% 11.8g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Bananas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.7% 91μg	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	44% 39.5mg	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	3.02% 0.45mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	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	39.3% 0.35mg	73% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	14.7% 1.18mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	53.2% 1.22mg	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	14.3% 100mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	47.8% 1624mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	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	6.2% 0.68mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.2% 340g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bananas vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Bananas have 2.4 times more Vitamin B2 and 2.1 times more Vitamin B6 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 3.9 times more Vitamin B1, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin C and 4.6 times more Vitamin K than Raw Bananas.
• Both Raw Bananas and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Bananas 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 lb.

Comparing minerals per 1 pound for Bananas vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Bananas have 1.2 times more Manganese and 10 times more Selenium 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 2.6 times more Calcium, 1.9 times more Copper, 2.9 times more Iron, 4.4 times more Phosphorus, 1.3 times more Potassium, 391 times more Sodium and 2.7 times more Zinc than Raw Bananas.
• Both Raw Bananas and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Bananas have 1.5 times more Omega 3, 42.2 times more Sugars and more Fructose 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 1.8 times more Energy, 15.5 times more Fat, 9.7 times more Saturated Fat, 6.2 times more Omega 6 and 2.3 times more Protein than Raw Bananas.
• Both Raw Bananas and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Raw Bananas 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 lb.