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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Molasses	0%	0%	100%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Molasses	Recommended Dietary Allowance
Energy	7.14% 207kcal	14% 411kcal	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	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	81.5% 106g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	146% 106g	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	25% 18g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 41.7g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	0% 0g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Molasses	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	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	0.22% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	8.24% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	73% 0.95mg	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	0% 0μg	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	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% 0mg	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	Molasses	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	76.7% 0.69mg	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	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	94% 2.17mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	61% 2075mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.84% 31g	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 Molasses:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.6 times more Vitamin B1, 18.5 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B9, more Vitamin C and more Vitamin K than Molasses.
• While Molasses contain 1.8 times more Vitamin B5 and 3.4 times more Vitamin B6 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 Molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.6 times more Phosphorus, 9.4 times more Sodium and 3.1 times more Water than Molasses.
• While Molasses contain 15.8 times more Calcium, 6.3 times more Copper, 7.6 times more Iron, 11.5 times more Magnesium, 9.7 times more Manganese, 3.9 times more Potassium and 35.6 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Molasses have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 49.9 times more Fat, 69.4 times more Saturated Fat, more Omega 3, 5.1 times more Omega 6, more Fiber and more Protein than Molasses.
• While Molasses contain 2 times more Energy, 3.1 times more Carbohydrate, 355.8 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 as well as Molasses have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.