Comparing Nutrients in 5 ounces Bananas VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Bananas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	4.35% 126kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	30% 39g	130g per day for Men 19-50 years
Sugars	24% 17.3g	0.57% 0.41g	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	9.5% 6.87g	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	% 7.06g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0.24g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Bananas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.94mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.47% 0.47mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.1% 28.3μg	7.8% 31μg	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	13.7% 12.3mg	18.6% 16.7mg	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	0.94% 0.14mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	4.6% 0.37mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	13.5% 0.31mg	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	4.45% 31mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.87% 106g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Bananas versus 5 oz 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 5 ounces of Bananas vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Bananas have 2.4 times more Vitamin B2 and 2.1 times more Vitamin B6 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.9 times more Vitamin B1, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin C than Raw Bananas.
• Both Bananas and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per five ounces.
• Both Raw Bananas as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Bananas vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Bananas have 1.2 times more Manganese than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Copper, 2.9 times more Iron, 4.4 times more Phosphorus, 1.3 times more Potassium, 391 times more Sodium and 2.7 times more Zinc than Raw Bananas.
• Both Bananas and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium per five ounces.
• 5 ounces of Bananas lack sufficient amounts of Zinc
• Both Raw Bananas as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bananas have 42.2 times more Sugars and more Fructose than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Energy, 15.5 times more Fat, 9.7 times more Saturated Fat and 2.3 times more Protein than Raw Bananas.
• Both Bananas and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Bananas provide inadequate amounts of Protein
• Both Raw Bananas as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.