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

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Multi-grain Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 376kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.24g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	14% 2.36g	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	47.3% 61.4g	30% 39g	130g per day for Men 19-50 years
Sugars	12.5% 9.06g	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	4.8% 3.47g	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	% 2.4g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.24g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	34% 19g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	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	33% 0.4mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.73mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	18.8% 0.24mg	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	26.6% 106μg	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	0.16% 0.14mg	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	3.5% 0.52mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	14.6% 146mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	23% 0.21mg	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	44.3% 3.54mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	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	46% 323mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	2.4% 89.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Multi-grain Bread 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 Multi-grain Bread vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Multi-grain Bread have 2.3 times more Vitamin B1, 4.2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 3.7 times more Vitamin E 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 1.5 times more Vitamin B5 and 118 times more Vitamin C than Multi-grain Bread.
• 5 ounces of Multi-grain Bread have insufficient amounts of Vitamin C
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Multi-grain Bread 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 five ounces.

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

• 5 ounces of Multi-grain Bread have 7.9 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, 2.8 times more Magnesium, 9.2 times more Manganese, 2.4 times more Phosphorus, 329 times more Selenium and 4.3 times more Zinc 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 2 times more Potassium than Multi-grain Bread.
• Both Multi-grain Bread and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Sodium per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multi-grain Bread have 1.6 times more Energy, 11.4 times more Omega 3, 5.9 times more Omega 6, 1.6 times more Carbohydrate, 22 times more Sugars, more Fructose, 3.2 times more Fiber and 5.3 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Multi-grain Bread and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fat and Saturated Fat per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6