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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Ketchup	4%	1%	95%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Ketchup	Recommended Dietary Allowance
Energy	7.14% 207kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	30% 39g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	41.6% 30g	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	17% 12.4g	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	% 14.5g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 3.26g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Ketchup	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	17.2% 0.22mg	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	3.2% 12.8μg	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	6.46% 5.8mg	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	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Ketchup	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	13.4% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.54% 21.4μg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	5.18% 0.12mg	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	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	85.7% 1286mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.62% 97g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 9.6 times more Vitamin B1, 1.5 times more Vitamin B3, 9.5 times more Vitamin B5, 1.2 times more Vitamin B6, 3.4 times more Vitamin B9 and 1.9 times more Vitamin C than Catsup.
• While Catsup contains more Vitamin A, 4.5 times more Vitamin B2, 14.6 times more Vitamin E and 1.4 times more Vitamin K 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 Catsup have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.8 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium and 2 times more Zinc than Catsup.
• While Catsup contains 1.4 times more Selenium and 2.6 times more Sodium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Catsup have similar amounts of Calcium, Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Energy, 49.9 times more Fat, 89.2 times more Saturated Fat, 16 times more Omega 3, 6.5 times more Omega 6, 6.7 times more Fiber and 2.3 times more Protein than Catsup.
• While Catsup contains 101.3 times more Sugars and more Fructose than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Catsup have similar amounts of Carbohydrate per 5 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Catsup have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.