Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	7.14% 207kcal	26.4% 765kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	129% 41g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	66.7% 48.4g	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	14% 5.4g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	20.6% 11.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	14% 0.18mg	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	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 11mg	0.79% 0.71mg	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	15% 2.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	29% 0.26mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	8.63% 0.2mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Candies, carob, unsweetened 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 Candies, carob, unsweetened 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 Candies, carob, unsweetened:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.1 times more Vitamin B3, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 15.4 times more Vitamin C than Candies, carob, unsweetened.
• While 5 oz of Candies, carob, unsweetened contain 4.8 times more Vitamin B2, 1.7 times more Vitamin B5, more Vitamin B12, 15.7 times more Vitamin E and 3.7 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 Candies, carob, unsweetened 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 B12, Vitamin E and Vitamin K
• 5 ounces of Candies, carob, unsweetened have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Candies, carob, unsweetened:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.3 times more Sodium than Candies, carob, unsweetened.
• While 5 oz of Candies, carob, unsweetened contain 23.3 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium, 10.4 times more Selenium and 10.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Candies, carob, unsweetened contain similar levels of Manganese per five ounces.
• 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 Candies, carob, unsweetened contain 3.7 times more Energy, 6.3 times more Fat, 23.2 times more Saturated Fat, 2.3 times more Carbohydrate, 162.4 times more Sugars, 1.9 times more Fiber and 3.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Candies, carob, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in five ounces.