Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	7.14% 207kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	3.73% 3.6g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	80% 104g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	4.3% 3.1g	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	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.57g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	42% 16g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	76.5% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	26% 0.34mg	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	40.4% 162μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 11mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	61.4% 0.55mg	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	60.4% 4.83mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	130% 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	51% 357mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS 51% Whole Wheat Pasta with Enriched Semolina 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 51% Whole Wheat Pasta with Enriched Semolina 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 51% Whole Wheat Pasta with Enriched Semolina:

• 5 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5.2 times more Vitamin B1, 8.5 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.7 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B6 per five ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs 51% Whole Wheat Pasta with Enriched Semolina:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 29.1 times more Sodium than 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.9 times more Calcium, 5.1 times more Copper, 5.5 times more Iron, 4.5 times more Magnesium, 13.4 times more Manganese, 3.1 times more Phosphorus, 153.6 times more Selenium and 6.5 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Potassium 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 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Fat and 3.9 times more Saturated Fat than 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.5 times more Energy, 3.3 times more Omega 3, 3.1 times more Omega 6, 3.1 times more Carbohydrate, 10.5 times more Sugars, 5.7 times more Fiber and 5.6 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