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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Tempeh	Recommended Dietary Allowance
Energy	23% 662kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	53.2% 51.6g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	67% 11.4g	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	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	17% 12.2g	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	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	44% 16.8g	38g per day for Men 19-50 years
Protein	19% 10.6g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Tempeh	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	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	125% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	69.4% 0.9mg	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	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39% 35mg	0% 0mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Tempeh	Recommended Dietary Allowance
Calcium	5.9% 59mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	272% 2.45mg	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	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	253% 5.83mg	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	164% 1148mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	53.5% 1819mg	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	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	8.23% 304g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Tempeh per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 lb of Cooked Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Tempeh:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 2 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin C than Cooked Tempeh.
• While 1 lb of Cooked Tempeh contains 9.6 times more Vitamin B2, more Vitamin B12, 4 times more Vitamin E and 9.2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Tempeh provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Cooked Tempeh have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 24.9 times more Sodium than Cooked Tempeh.
• While 1 lb of Cooked Tempeh contains 7.4 times more Calcium, 7 times more Copper, 3.4 times more Iron, 3.7 times more Magnesium, 8.2 times more Manganese, 3.1 times more Phosphorus and 4.6 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Tempeh contain similar levels of Potassium per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Tempeh lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 3.1 times more Carbohydrate than Cooked Tempeh.
• While 1 lb of Cooked Tempeh contains 1.3 times more Energy, 2.3 times more Fat, 2.7 times more Saturated Fat, 7.5 times more Omega 3, 9.9 times more Omega 6, 12.9 times more Sugars, 1.9 times more Fiber and 8.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6