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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Ground Nutmeg	Recommended Dietary Allowance
Energy	7.14% 207kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	115% 36.8g	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	2.9% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	53.7% 70g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	5.85% 4.24g	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	77.6% 29.5g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	17.4% 0.23mg	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	27% 108μg	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	4.72% 4.25mg	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	Ground Nutmeg	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	162% 1.46mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	61.8% 259mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	179% 4.1mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.24% 8.83g	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 Ground Nutmeg:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B3, 1.2 times more Vitamin B6, 2.6 times more Vitamin C and more Vitamin K than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 3.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.5 times more Vitamin B9 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 Ground Nutmeg Spices 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 Ground Nutmeg:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 21.8 times more Sodium and 10.8 times more Water than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 14.2 times more Calcium, 13.3 times more Copper, 4.9 times more Iron, 8.7 times more Magnesium, 18.5 times more Manganese, 2.6 times more Phosphorus, 3.2 times more Selenium and 6.3 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Ground Nutmeg Spices have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Omega 3 than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 3.6 times more Energy, 7.3 times more Fat, 20.8 times more Saturated Fat, 1.4 times more Omega 6, 2.1 times more Carbohydrate, 14.2 times more Sugars, 10.4 times more Fiber and 2.5 times more Protein 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 Ground Nutmeg Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.