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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Onions	10%	2%	88%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Onions	Recommended Dietary Allowance
Energy	23% 662kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	0.35% 0.059g	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	32.6% 42.4g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	26.5% 19.2g	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	8.07% 5.85g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 4.5g	g per day for Men 19-50 years
Fiber	24% 9.07g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	19% 10.6g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	42% 0.54mg	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	21.5% 86μg	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	37.3% 33.6mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Onions	Recommended Dietary Allowance
Calcium	5.9% 59mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 5μg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	25.4% 0.59mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	8.23% 304g	11% 404g	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 Onions:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 18.4 times more Vitamin B3, 3.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.3 times more Vitamin K than Raw Onions.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Onions have similar amounts of Vitamin C per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Onions 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 Onions:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 1.2 times more Manganese, 2.8 times more Phosphorus, 2.6 times more Potassium, 87.3 times more Sodium and 2 times more Zinc than Raw Onions.
• While Raw Onions contain 1.8 times more Calcium 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 as well as Raw Onions 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 3.7 times more Energy, 49.9 times more Fat, 29.7 times more Saturated Fat, 4 times more Omega 3, 19.5 times more Omega 6, 2.6 times more Carbohydrate and 2.1 times more Protein than Raw Onions.
• While Raw Onions contain 20.2 times more Sugars and more Fructose than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Onions have similar amounts of Fiber per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Onions have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.