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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Onions	Recommended Dietary Allowance
Energy	25% 730kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	35.4% 46g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	29.6% 21.5g	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	9% 6.53g	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	% 9.93g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 5g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Onions	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	45% 0.59mg	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	17% 68μg	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	26.2% 23.6mg	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	8.7% 10.4μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Onions	Recommended Dietary Allowance
Calcium	5.9% 59mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	33.8% 0.3mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	30% 0.69mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.73% 286g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Onions 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 Boiled Onions 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 Boiled Onions:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 12.9 times more Vitamin B3, 4.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Onions.
• 1 pound of Boiled Onions have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Onions have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.2 times more Copper, 3.1 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 2.8 times more Potassium, 130.3 times more Sodium and 1.9 times more Zinc than Boiled Onions.
• While 1 lb of Boiled and Drained Onions contains 1.7 times more Calcium and 1.4 times more Water 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 lack sufficient amounts of Calcium
• 1 pound of Boiled Onions lack sufficient amounts of Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Onions lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 3.7 times more Energy, 27 times more Fat, 34.9 times more Saturated Fat, 2.7 times more Carbohydrate, 1.6 times more Fiber and 1.8 times more Protein than Boiled Onions.
• While 1 lb of Boiled and Drained Onions contains 16.3 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Boiled Onions provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Onions provide inadequate amounts of Omega 3 and Omega 6 in one pound.