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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Nectarines	9%	6%	85%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Nectarines	Recommended Dietary Allowance
Energy	7.14% 207kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	11.5% 15g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	15.4% 11g	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	2.68% 1.94g	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	% 2.23g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 6.9g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Nectarines	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	2.73% 0.035mg	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	1.77% 7.1μg	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	8.5% 7.65mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Nectarines	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	13.5% 0.12mg	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	4.96% 0.4mg	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	3.33% 0.077mg	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	8.38% 285mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	0% 0mg	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	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Nectarines 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 Nectarines 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 Nectarines:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 7.8 times more Vitamin B6, 6.2 times more Vitamin B9 and 1.4 times more Vitamin C than Nectarines.
• While 5 oz of Raw Nectarines contain 7.7 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 5 ounces of Nectarines have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Nectarines have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.2 times more Iron, 2.3 times more Magnesium, 2.9 times more Manganese, 3.1 times more Phosphorus, 1.9 times more Potassium, more Sodium and 2 times more Zinc than Nectarines.
• While 5 oz of Raw Nectarines contain 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Nectarines contain similar levels of Copper per five ounces.
• 5 ounces of Nectarines lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Nectarines lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.3 times more Energy, 15.6 times more Fat, 50 times more Saturated Fat, 2.3 times more Carbohydrate and 2.2 times more Protein than Nectarines.
• While 5 oz of Raw Nectarines contain 37.6 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Nectarines offer comparable quantities of Fiber per five ounces.
• 5 ounces of Nectarines provide inadequate amounts of Energy and Protein
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Nectarines provide inadequate amounts of Omega 3 and Omega 6 in five ounces.