Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	23% 662kcal	80.6% 2336kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	149% 47.6g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	68.2% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	260% 337g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	265% 192g	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	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 192g	g per day for Men 19-50 years
Fiber	24% 9.07g	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	0% 0mg	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	35% 141μg	0% 0μg	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	39% 35mg	NA	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	3.02% 0.45mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	5.9% 59mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	0% 0mg	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	35% 2.8mg	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	3.75% 0.086mg	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	52.5% 367mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	8.23% 304g	0.14% 5.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt vs Cookies, gluten-free, lemon wafer:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.4 times more Vitamin B1, 32.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 2 times more Vitamin B2 and 31.2 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparing minerals per 1 pound for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cookies, gluten-free, lemon wafer:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Calcium, more Copper, 3.4 times more Iron, 7 times more Magnesium, 8.3 times more Manganese, 2.1 times more Phosphorus, 10.6 times more Potassium, 3.1 times more Sodium, 11.3 times more Zinc and 59.9 times more Water than Cookies, gluten-free, lemon wafer.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 3.5 times more Energy, 4.8 times more Fat, 8.4 times more Saturated Fat, 6.1 times more Omega 3, 10.1 times more Omega 6, 3.1 times more Carbohydrate and 201.5 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.