Comparing Nutrients in 1 pound Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Okara

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Okara	18%	20%	62%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Okara	Recommended Dietary Allowance
Energy	25% 730kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	8.1% 7.85g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	NA	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	NA	38g per day for Men 19-50 years
Protein	20.3% 11.4g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Okara	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	40% 0.52mg	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	29.5% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59.5% 53.5mg	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	NA	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	Okara	Recommended Dietary Allowance
Calcium	5.9% 59mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	101% 0.91mg	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	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	79.7% 1.83mg	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	63% 440mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	28.4% 966mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	7.73% 286g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Okara per 1 lb

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

Lets compare vitamin content per 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Okara:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 6.1 times more Vitamin B1, 1.6 times more Vitamin B2, 21.4 times more Vitamin B3, 5.6 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Okara.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Okara provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Okara have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Okara:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.6 times more Phosphorus, 2.2 times more Potassium and 43.4 times more Sodium than Okara.
• While 1 lb of Okara contains 6.2 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 1.8 times more Manganese, 106 times more Selenium, 1.4 times more Zinc and 1.3 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Okara contain similar levels of Magnesium per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.1 times more Energy, 3 times more Fat, 5.6 times more Saturated Fat and 2.2 times more Carbohydrate than Okara.
• While 1 lb of Okara contains 4.9 times more Omega 3, 2.4 times more Omega 6 and 1.4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6