Comparing Nutrients in 1 pound Rye Reduced-calorie Bread VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Rye Reduced-calorie Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	31.8% 921kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	19% 3.22g	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	141% 184g	96% 125g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	143% 54.4g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	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	139% 1.66mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	65.8% 263μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	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	8.47% 1.27mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	34.5% 345mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	176% 14mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	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	50.5% 354mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	155% 2327mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	5.64% 209g	7.73% 286g	3700g per day for Men 19-50 years

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

• Rye Reduced-calorie Bread has 3 times more Vitamin B1, 7.7 times more Vitamin B2, 2.6 times more Vitamin B9 and 2.8 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 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 29.5 times more Vitamin C and 3.8 times more Vitamin K than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Rye Reduced-calorie Bread 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 lb.

Comparing minerals per 1 pound for Rye Reduced-calorie Bread vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Rye Reduced-calorie Bread has 5.8 times more Calcium, 4.1 times more Iron, 2.1 times more Manganese, 279 times more Selenium, 1.3 times more Sodium and 1.7 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 1.3 times more Magnesium, 4.8 times more Potassium and 1.4 times more Water than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rye Reduced-calorie Bread has 1.3 times more Energy, 2.3 times more Omega 3, 2.5 times more Omega 6, 1.5 times more Carbohydrate, 7.9 times more Sugars, 5.2 times more Fiber and 3.6 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 1.8 times more Fat and 2.9 times more Saturated Fat than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread 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.