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

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Pumpernickel Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	12.2% 354kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	9.55% 1.62g	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	51.8% 67.3g	30% 39g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	22% 12.3g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel 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	38.6% 0.46mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	33% 132μg	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% 0mg	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	3.97% 0.6mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.64% 96mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	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	51% 4.07mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	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	36% 252mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	63% 34.7μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	1.45% 53.7g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel 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 Pumpernickel 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 Pumpernickel Bread vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Pumpernickel Bread have 2.7 times more Vitamin B1, 9.8 times more Vitamin B2, 1.4 times more Vitamin B3, 4.2 times more Vitamin B9 and 4.2 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 1.4 times more Vitamin B6 and more Vitamin C than Pumpernickel Bread.
• Both Pumpernickel Bread and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Pumpernickel 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 Pumpernickel 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 Pumpernickel Bread vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Pumpernickel Bread have 5.2 times more Calcium, 2 times more Copper, 3.8 times more Iron, 1.9 times more Magnesium, 6 times more Manganese, 1.8 times more Phosphorus, 245 times more Selenium, 1.5 times more Sodium and 3.7 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 2.3 times more Potassium than Pumpernickel Bread.
• 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 Pumpernickel Bread have 1.6 times more Energy, 5.1 times more Omega 3, 4 times more Omega 6, 1.7 times more Carbohydrate, 2.8 times more Fiber and 3.5 times more Protein 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 1.7 times more Fat and 2.5 times more Saturated Fat than Pumpernickel Bread.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6