Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	7.14% 207kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	9.36% 3g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	51.5% 8.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	78% 101g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	29.3% 21.3g	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	1.72% 1.25g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 13g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, wheat, reduced fat	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	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	16.4% 0.21mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	35% 0.32mg	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	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	131% 3mg	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	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	27% 14.7μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	73.3% 1100mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.1% 3.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Crackers, wheat, reduced fat 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 Crackers, wheat, reduced fat 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 Crackers, wheat, reduced fat:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B6 and more Vitamin C than Crackers, wheat, reduced fat.
• While 5 oz of Crackers, wheat, reduced fat contain 5.9 times more Vitamin B1, 7.3 times more Vitamin B2, 2.4 times more Vitamin B3, 4.1 times more Vitamin B9, more Vitamin B12, 11.8 times more Vitamin E and 11.8 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 Crackers, wheat, reduced fat provide similar amounts of Vitamin B5 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 Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crackers, wheat, reduced fat 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 Crackers, wheat, reduced fat:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more Potassium than Crackers, wheat, reduced fat.
• While 5 oz of Crackers, wheat, reduced fat contain 6.2 times more Calcium, 2.9 times more Copper, 8.1 times more Iron, 2.2 times more Magnesium, 13.5 times more Manganese, 3.2 times more Phosphorus, 20.8 times more Selenium, 2.2 times more Sodium and 5.1 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 Crackers, wheat, reduced fat contain 3 times more Energy, 2.7 times more Fat, 1.7 times more Saturated Fat, 54.2 times more Omega 3, 24.3 times more Omega 6, 3 times more Carbohydrate, 71.5 times more Sugars, 1.7 times more Fiber and 4 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