Comparing Nutrients in 1 pound Hard Red Winter Wheat VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Hard Red Winter Wheat	14%	4%	82%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Hard Red Winter Wheat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	51% 1483kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	16% 2.72g	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	248% 323g	96% 125g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	NA	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	NA	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	146% 55.3g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	102% 57g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter Wheat	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	145% 1.74mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.8mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	43% 172μg	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	30.5% 4.6mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Winter Wheat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	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	181% 14.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	786% 18mg	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	187% 1306mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	583% 321μg	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	109% 12mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.6% 59.4g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Winter Wheat VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Hard Red Winter Wheat 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 Hard Red Winter Wheat vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Hard Red Winter Wheat has 3.1 times more Vitamin B1, 3.7 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 10.1 times more Vitamin E 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 more Vitamin C than Hard Red Winter Wheat.
• 1 pound of Hard Red Winter Wheat 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
• Both Hard Red Winter Wheat as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Hard Red Winter Wheat vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Hard Red Winter Wheat has 2.2 times more Calcium, 3 times more Copper, 4.3 times more Iron, 4.5 times more Magnesium, 18.2 times more Manganese, 3 times more Phosphorus, 707 times more Selenium and 6.6 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 1.3 times more Potassium and 195.5 times more Sodium than Hard Red Winter Wheat.
• 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 Hard Red Winter Wheat has 2 times more Energy, 2.1 times more Omega 6, 2.6 times more Carbohydrate, 5.3 times more Fiber and 5 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 3.3 times more Fat and 4 times more Saturated Fat than Hard Red Winter Wheat.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Hard Red Winter Wheat as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in one pound.