Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Low fat Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Low fat Sesame Flour	56%	4%	40%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Low fat Sesame Flour	Recommended Dietary Allowance
Energy	7.14% 207kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	38.7% 50.3g	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	127% 71g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Low fat Sesame Flour	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	297% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	111% 17.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	15.5% 0.2mg	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	10.3% 41μg	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	Low fat Sesame Flour	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	224% 2mg	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	252% 20mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	114% 479mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	86% 1.98mg	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	153% 1073mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	16.6% 563mg	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	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	129% 14mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Low fat Sesame Flour 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 Low fat Sesame Flour 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 Low fat Sesame Flour:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Vitamin B6 and more Vitamin C than Low fat Sesame Flour.
• While 5 oz of Low fat Sesame Flour contain 23.7 times more Vitamin B1, 7.3 times more Vitamin B2, 5.9 times more Vitamin B3 and 6.1 times more Vitamin B5 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Low fat Sesame Flour provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Low fat Sesame Flour have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Low fat Sesame Flour 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 Low fat Sesame Flour:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 8.9 times more Sodium than Low fat Sesame Flour.
• While 5 oz of Low fat Sesame Flour contain 11.5 times more Calcium, 18.5 times more Copper, 22.9 times more Iron, 16.1 times more Magnesium, 8.9 times more Manganese, 9.3 times more Phosphorus and 29.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Low fat Sesame Flour contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.9 times more Fat and 6.2 times more Saturated Fat than Low fat Sesame Flour.
• While 5 oz of Low fat Sesame Flour contain 2.3 times more Energy, 2.4 times more Omega 6, 1.5 times more Carbohydrate and 21.4 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 6
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Low fat Sesame Flour provide inadequate amounts of Omega 3 in five ounces.