Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Raw Amaranth	Recommended Dietary Allowance
Energy	7.14% 207kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	10.3% 9.95g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	6.46% 2.07g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	23% 3.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	71% 92g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	3.3% 2.4g	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	0% 0g	0.02% 0.014g	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	% 0.099g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 2g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	25% 9.5g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	34.3% 19.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	8.18% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	64.4% 0.84mg	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	11% 44μg	29% 116μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 11mg	6.6% 5.95mg	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	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Raw Amaranth	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	82.7% 0.74mg	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	11% 0.88mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	205% 4.72mg	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	16.4% 115mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	48% 26.5μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Raw Amaranth per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 5 oz of Raw Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Raw Amaranth:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.3 times more Vitamin B3 and 1.8 times more Vitamin C than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 5.4 times more Vitamin B2, 3.3 times more Vitamin B5, 3 times more Vitamin B6, 2.6 times more Vitamin B9 and 11.9 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Raw Amaranth provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Raw Amaranth:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 87.3 times more Sodium than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 12.2 times more Calcium, 6.8 times more Copper, 12.3 times more Iron, 11.8 times more Magnesium, 21.2 times more Manganese, 6.9 times more Phosphorus, 1.3 times more Potassium, 37.4 times more Selenium and 8.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Uncooked Amaranth Grain contain 2.5 times more Energy, 1.4 times more Fat, 2.6 times more Omega 3, 10.8 times more Omega 6, 2.7 times more Carbohydrate, 8 times more Sugars, 3.4 times more Fiber and 5.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Raw Amaranth offer comparable quantities of Saturated Fat per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6