Comparing Nutrients in 1 pound Oven-heated Frozen French Fries VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Oven-heated Frozen French Fries	Dried Beechnuts	Recommended Dietary Allowance
Energy	26.3% 762kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.67g	81% 26g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	7.44% 1.27g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	117% 152g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	NA	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	0% 0g	NA	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	21.5% 12g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	239% 3.1mg	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	31.8% 127μg	128% 513μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	67% 60.3mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	338% 3.04mg	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	42% 3.36mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	264% 6.1mg	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	63% 440mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	7.54% 279g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Oven-heated Frozen French Fries versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oven-heated Frozen French Fries vs Dried Beechnuts:

• 1 pound of Oven-heated Frozen French Fries has 2.5 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.4 times more Vitamin B1, 12 times more Vitamin B2, 1.8 times more Vitamin B5, 3.7 times more Vitamin B6 and 4 times more Vitamin B9 than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Dried Beechnuts provide similar amounts of Vitamin C per one pound.

Comparing minerals per 1 pound for Oven-heated Frozen French Fries vs Dried Beechnuts:

• 1 pound of Oven-heated Frozen French Fries has more Magnesium and more Phosphorus than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 5 times more Copper, 3.3 times more Iron, 6.4 times more Manganese and 2.3 times more Potassium than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Dried Beechnuts contain similar levels of Sodium and Zinc per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Oven-heated Frozen French Fried Potatoes as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 3.4 times more Energy, 9.6 times more Fat, 5.6 times more Saturated Fat, 81 times more Omega 3, 65.9 times more Omega 6 and 2.3 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Dried Beechnuts offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Oven-heated Frozen French Fries provide inadequate amounts of Omega 3 and Omega 6