Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	7.14% 207kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	7.9% 10.3g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	3.64% 2.04g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	19.3% 0.25mg	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	4.96% 20μg	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	13.5% 12mg	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	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	25% 0.23mg	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	61.7% 4.93mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	13.3% 0.31mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	44.6% 669mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.57% 95g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Spanish Tomato Sauce 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 Spanish Tomato Sauce 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 Spanish Tomato Sauce:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.2 times more Vitamin B9 than Spanish Tomato Sauce.
• While 5 oz of Canned Spanish Tomato Sauce contain more Vitamin A and 1.7 times more Vitamin B2 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Spanish Tomato Sauce provide similar amounts of Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Phosphorus than Spanish Tomato Sauce.
• While 5 oz of Canned Spanish Tomato Sauce contain 2.1 times more Copper, 5.6 times more Iron, 1.4 times more Manganese, 1.4 times more Sodium and 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 Spanish Tomato Sauce contain similar levels of Magnesium, Potassium and Zinc per five ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Spanish Tomato Sauce 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 4.4 times more Energy, 18.5 times more Fat, 32.9 times more Saturated Fat, 3.3 times more Carbohydrate, 1.4 times more Fiber and 1.6 times more Protein than Spanish Tomato Sauce.
• 5 ounces of Spanish Tomato Sauce provide inadequate amounts of Energy
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Spanish Tomato Sauce provide inadequate amounts of Omega 3 and Omega 6 in five ounces.