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

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dried Zante Currants	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	45.4% 1315kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	269% 349g	96% 125g	130g per day for Men 19-50 years
Sugars	390% 282g	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	203% 147g	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	% 135g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.77g	g per day for Men 19-50 years
Fiber	52.5% 20g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	27.8% 15.6g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.33mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	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	11.3% 45.4μg	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	23.7% 21.3mg	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	3.33% 0.5mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	40% 399mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	107% 8.53mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	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	64% 449mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	104% 3524mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	2.16% 80g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Zante Currants 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 Dried Zante Currants vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Dried Zante Currants has 1.3 times more Vitamin B1, 4.6 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.4 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 1.3 times more Vitamin B3, 2.2 times more Vitamin B9 and 2.5 times more Vitamin C than Dried Zante Currants.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Dried Zante Currants 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 one pound.

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

• 1 pound of Dried Zante Currants has 6.8 times more Calcium, 2.1 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese and 1.6 times more Potassium 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 9.1 times more Sodium than Dried Zante Currants.
• Both Dried Zante Currants and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Phosphorus and Zinc per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Dried Zante Currants as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Zante Currants has 1.8 times more Energy, 2.8 times more Carbohydrate, 214.8 times more Sugars, more Fructose, 1.9 times more Fiber and 1.4 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 23.3 times more Fat and 12.7 times more Saturated Fat than Dried Zante Currants.
• Both Dried Zante Currants 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.