Comparing Nutrients in 1 pound Commercial Whole-wheat Bread VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Commercial Whole-wheat Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	39.4% 1143kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.56g	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	149% 194g	96% 125g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	14% 10g	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	% 4.85g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.77g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	101% 56.5g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat 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	149% 1.8mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	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	47.6% 191μg	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	0% 0mg	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	80.4% 12mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	73% 730mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	140% 11.2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	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	137% 962mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	212% 117μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	73% 8.03mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	4.8% 177g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Commercial Whole-wheat Bread 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 Commercial Whole-wheat Bread vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Commercial Whole-wheat Bread has 3.2 times more Vitamin B1, 5.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 26.6 times more Vitamin E and 3.4 times more Vitamin K 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 more Vitamin C than Commercially Prepared Whole-wheat Bread.
• 1 pound of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Commercially Prepared Whole-wheat 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 one pound.

Comparing minerals per 1 pound for Commercial Whole-wheat Bread vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Commercial Whole-wheat Bread has 12.4 times more Calcium, 1.6 times more Copper, 3.3 times more Iron, 2.7 times more Magnesium, 9.9 times more Manganese, 2.2 times more Phosphorus, 257 times more Selenium and 4.4 times more Zinc 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 1.9 times more Potassium than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Sodium per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Commercial Whole-wheat Bread has 1.6 times more Energy, 7.7 times more Omega 3, 5.1 times more Omega 6, 1.6 times more Carbohydrate, 15 times more Sugars, more Fructose, 2.6 times more Fiber and 5 times more Protein 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 1.5 times more Fat and 1.5 times more Saturated Fat than Commercially Prepared Whole-wheat Bread.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6