Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Red Currants	9%	3%	88%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Red Currants	Recommended Dietary Allowance
Energy	23% 662kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	48% 62.6g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	46% 33.4g	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	22% 16g	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	% 14.6g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 2.77g	g per day for Men 19-50 years
Fiber	24% 9.07g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Red Currants	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	24.4% 0.32mg	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	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39% 35mg	207% 186mg	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	3.02% 0.45mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	41.6% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Red Currants	Recommended Dietary Allowance
Calcium	5.9% 59mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	54% 0.49mg	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	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	36.7% 0.84mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	36.7% 1247mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	8.23% 304g	10.3% 381g	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 Red Currants:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.7 times more Vitamin B1, 21.4 times more Vitamin B3, 7 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw Red And White Currants.
• While Raw Red And White Currants contain 1.4 times more Vitamin B2, 5.3 times more Vitamin C and 5.2 times more Vitamin K 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 Raw Red And White Currants have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Frozen Crinkle Cut French Fried Potatoes with Salt vs Red Currants:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium, 349 times more Sodium and 1.5 times more Zinc than Raw Red And White Currants.
• While Raw Red And White Currants contain 2.5 times more Calcium, 1.4 times more Copper, 1.6 times more Iron and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Red And White Currants have similar amounts of Manganese and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.6 times more Energy, 25 times more Fat, 73.5 times more Saturated Fat, 4.8 times more Omega 6, 1.7 times more Carbohydrate and 1.7 times more Protein than Raw Red And White Currants.
• While Raw Red And White Currants contain 2.2 times more Omega 3, 35.1 times more Sugars, more Fructose and 2.2 times more Fiber 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 Raw Red And White Currants have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.