Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	7.14% 207kcal	25.3% 733kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	56% 54.5g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	234% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	NA	38g per day for Men 19-50 years
Protein	5.92% 3.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	137% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	128% 1.66mg	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	56.7% 227μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	275% 2.48mg	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	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	124% 2.85mg	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	130% 913mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	28.6% 974mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	33% 495mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	65% 7.16mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.22% 7.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Dried Safflower Seeds 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 Dried Safflower Seeds 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 Dried Safflower Seeds:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have more Vitamin C than Dried Safflower Seeds.
• While 5 oz of Dried Safflower Seed Kernels contain 11 times more Vitamin B1, 11.2 times more Vitamin B2, 9 times more Vitamin B5, 6 times more Vitamin B6 and 5.2 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 Dried Safflower Seeds provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Dried Safflower Seeds have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 116.3 times more Sodium than Dried Safflower Seeds.
• While 5 oz of Dried Safflower Seed Kernels contain 6 times more Calcium, 22.7 times more Copper, 7.9 times more Iron, 16.8 times more Magnesium, 12.8 times more Manganese, 8 times more Phosphorus, 1.8 times more Potassium and 14.9 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

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Safflower Seed Kernels contain 3.5 times more Energy, 7.7 times more Fat, 2.9 times more Saturated Fat, 6.9 times more Omega 3, 110.6 times more Omega 6, 1.4 times more Carbohydrate and 6.9 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