Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Energy	23% 662kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	29% 4.96g	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	251% 326g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	2.57% 1.86g	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	0.31% 0.23g	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	% 1.63g	g per day for Men 19-50 years
Fiber	24% 9.07g	128% 48.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Whole Wheat Flour	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	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	142% 1.85mg	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	50% 200μg	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	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	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	5.9% 59mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	207% 1.86mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	802% 18.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	590% 265μg	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	231% 1619mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	510% 280μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	8.23% 304g	1.3% 48.7g	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 Whole Wheat Flour:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Vitamin C than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 4.7 times more Vitamin B1, 4.5 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 7.1 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Whole-grain Wheat Flour have similar amounts of Vitamin K per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Crinkle Cut French Fried Potatoes with Salt vs Whole Wheat Flour:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 174.5 times more Sodium and 6.2 times more Water than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 2.6 times more Calcium, 5.3 times more Copper, 5.8 times more Iron, 6.5 times more Magnesium, 25.9 times more Manganese, 4.4 times more Phosphorus, 123.6 times more Selenium and 7.6 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Whole-grain Wheat Flour have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2 times more Fat and 2.9 times more Saturated Fat than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 2.3 times more Energy, 4.6 times more Omega 3, 4.3 times more Omega 6, 3 times more Carbohydrate, 5.4 times more Fiber and 5.6 times more Protein 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 Whole-grain Wheat Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.