Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Cake, pudding-type, white, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Energy	7.14% 207kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	9.84% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	88.2% 115g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	96% 69.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cake, pudding-type, white, enriched, dry mix	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	21.5% 3.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	1.96% 0.026mg	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	32.2% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 11mg	0% 0mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	8.8% 0.079mg	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	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	17% 0.39mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	6.96% 3.83μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Cake, pudding-type, white, enriched, dry mix 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 Cake, pudding-type, white, enriched, dry mix 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 Cake, pudding-type, white, enriched, dry mix:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Vitamin B5, 10.9 times more Vitamin B6 and more Vitamin C than Cake, pudding-type, white, enriched, dry mix.
• While 5 oz of Cake, pudding-type, white, enriched, dry mix contain 2.6 times more Vitamin B1, 4.9 times more Vitamin B2, 2.9 times more Vitamin B9 and 2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cake, pudding-type, white, enriched, dry mix provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 5 ounces of Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cake, pudding-type, white, enriched, dry mix:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Copper, 2.3 times more Magnesium, 5.3 times more Potassium and 1.4 times more Zinc than Cake, pudding-type, white, enriched, dry mix.
• While 5 oz of Cake, pudding-type, white, enriched, dry mix contain 5.9 times more Calcium, 2.2 times more Iron, 1.8 times more Manganese, 3.4 times more Phosphorus, 5.4 times more Selenium and 1.9 times more Sodium 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 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.9 times more Fiber than Cake, pudding-type, white, enriched, dry mix.
• While 5 oz of Cake, pudding-type, white, enriched, dry mix contain 2.9 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 4 times more Omega 3, 4.6 times more Omega 6, 3.4 times more Carbohydrate, 233.1 times more Sugars and 1.7 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Cake, pudding-type, white, enriched, dry mix provide inadequate amounts of Fiber