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

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dried Litchis	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	43.3% 1256kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	247% 321g	96% 125g	130g per day for Men 19-50 years
Sugars	414% 300g	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	55% 21g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	30.8% 17.2g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	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	3.78% 0.045mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	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	31.4% 0.41mg	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	13.6% 54.4μg	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	922% 830mg	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	9.37% 1.4mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	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	96% 7.7mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	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	117% 821mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	148% 5035mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	2.73% 101g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Litchis 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 Litchis 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 Litchis vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Dried Litchis has 18.4 times more Vitamin B2, 1.5 times more Vitamin B3, 15.5 times more Vitamin C and 3.1 times more Vitamin E 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 12.2 times more Vitamin B1, 1.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dried Litchis.
• 1 pound of Dried Litchis have insufficient amounts of Vitamin B1
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Dried Litchis 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 K in one pound.

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

• 1 pound of Dried Litchis has 2.5 times more Calcium, 4.4 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 1.9 times more Phosphorus, 2.4 times more Potassium and 13 times more Selenium 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 130.3 times more Sodium and 1.4 times more Zinc than Dried Litchis.
• Both Dried Litchis and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Manganese 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 Dried Litchis has 1.7 times more Energy, 9.9 times more Omega 3, 2.6 times more Carbohydrate, 227.9 times more Sugars, 2 times more Fiber and 1.5 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 4.3 times more Fat and 4 times more Saturated Fat than Dried Litchis.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Dried Litchis as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one pound.