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

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Light Rye Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	56% 1619kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	96% 125g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	1.8% 1.3g	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	0.56% 0.41g	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	% 0.64g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 0.77g	g per day for Men 19-50 years
Fiber	95% 36.3g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.3% 3mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	60% 0.78mg	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	26% 104μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	59.5% 53.5mg	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	25% 3.76mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	73% 0.66mg	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	51.6% 4.13mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	43% 0.99mg	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	84.2% 590mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	145% 80μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.4% 51.7g	7.73% 286g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Light Rye Flour has 2.7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 8.3 times more Vitamin E and 2.6 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.7 times more Vitamin B3 and more Vitamin C than Light Rye Flour.
• Both Light Rye Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Light Rye Flour have insufficient amounts of Vitamin C
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Light Rye Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of Light Rye Flour has 1.5 times more Copper, 1.2 times more Iron, 5.3 times more Manganese, 1.3 times more Phosphorus, 176 times more Selenium and 3.3 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.1 times more Potassium and 195.5 times more Sodium than Light Rye Flour.
• Both Light Rye Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt 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 Selenium
• Both Light Rye Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Light Rye Flour has 2.2 times more Energy, 4.6 times more Omega 3, 1.8 times more Omega 6, 2.8 times more Carbohydrate, 3.5 times more Fiber and 3.9 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.9 times more Fat and 7.2 times more Saturated Fat than Light Rye Flour.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6