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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dark Rye Flour	Recommended Dietary Allowance
Energy	25% 730kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	24% 4.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	239% 311g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	14.5% 10.5g	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	1.44% 1.04g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 8.16g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	284% 108g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	155% 2mg	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	37.4% 150μg	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	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dark Rye Flour	Recommended Dietary Allowance
Calcium	5.9% 59mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	282% 2.54mg	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	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	1196% 27.5mg	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	323% 2263mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	208% 23mg	11mg per day for Men 19-50 years
Water	7.73% 286g	1.3% 48.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Dark Rye Flour 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 Dark Rye Flour 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 Dark Rye Flour:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has more Vitamin C than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 2.6 times more Vitamin B1, 8.1 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B5, 2.6 times more Vitamin B6, 1.5 times more Vitamin B9, 27.3 times more Vitamin E and 2.6 times more Vitamin K 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 have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Dark Rye Flour have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dark Rye Flour 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 Dark Rye Flour:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 195.5 times more Sodium than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 2.8 times more Calcium, 3.9 times more Copper, 6.6 times more Iron, 5.7 times more Magnesium, 27.7 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, 180 times more Selenium and 12.6 times more Zinc 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 and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.3 times more Fat and 4 times more Saturated Fat than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 2 times more Energy, 8.2 times more Omega 3, 3.2 times more Omega 6, 2.5 times more Carbohydrate, 8 times more Sugars, 10.3 times more Fiber and 6.3 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