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

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Toasted Rye Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	14% 403kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	6.77% 1.15g	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	58% 75.3g	30% 39g	130g per day for Men 19-50 years
Sugars	8.27% 6g	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% 9.07g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye 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	45% 0.54mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.2% 0.47mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	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	36.5% 146μg	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	0.31% 0.28mg	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	1.54% 1.84μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	55% 4.4mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	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	28% 196mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	87.6% 48μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.4% 89.4g	3700g per day for Men 19-50 years

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

• 5 ounces of Toasted Rye Bread have 3.1 times more Vitamin B1, 10.7 times more Vitamin B2, 1.8 times more Vitamin B3, 4.7 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 1.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 59 times more Vitamin C than Toasted Rye Bread.
• 5 ounces of Toasted Rye 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 Toasted Rye 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 Toasted Rye Bread vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Toasted Rye Bread have 6.2 times more Calcium, 1.4 times more Copper, 4.1 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 1.4 times more Phosphorus, 340 times more Selenium, 1.7 times more Sodium and 3.1 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 2.6 times more Potassium than Toasted Rye 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 Toasted Rye Bread have 1.8 times more Energy, 3.7 times more Omega 3, 2.9 times more Omega 6, 1.9 times more Carbohydrate, 14.6 times more Sugars, 2.8 times more Fiber and 3.7 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 1.4 times more Fat and 1.6 times more Saturated Fat than Toasted Rye Bread.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6