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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	25% 730kcal	80.6% 2336kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	149% 47.6g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	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	96% 125g	260% 337g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	% 0.54g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 192g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	0% 0g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oven-heated 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	46% 0.55mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	25% 100μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59.5% 53.5mg	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	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated 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	73% 0.66mg	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	42.5% 3.4mg	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	63% 440mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	7.73% 286g	0.14% 5.1g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.7 times more Vitamin B1, 32.8 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 2.4 times more Vitamin B2 and 31.2 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

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

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Calcium, more Copper, 4.2 times more Iron, 9.3 times more Magnesium, 11.5 times more Manganese, 2.5 times more Phosphorus, 13.1 times more Potassium, 3.5 times more Sodium, 13.3 times more Zinc and 56.3 times more Water than Cookies, gluten-free, lemon wafer.
• Both Oven-heated 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:

• Oven-heated 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 3.2 times more Energy, 4.7 times more Fat, 9.7 times more Saturated Fat, 5.4 times more Omega 3, 9 times more Omega 6, 2.7 times more Carbohydrate and 145.9 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated 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.