Comparing Nutrients in 5 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Multi-grain Bread	Recommended Dietary Allowance
Energy	7.87% 228kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	3.86% 1.24g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	14% 2.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	47.3% 61.4g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	12.5% 9.06g	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	4.8% 3.47g	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	% 0.17g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 0g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	28.7% 0.37mg	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	7.8% 31μg	26.6% 106μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.6% 16.7mg	0.16% 0.14mg	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	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Multi-grain Bread	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	14.6% 146mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	44.4% 0.4mg	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	13.3% 1.06mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	125% 2.87mg	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	19.6% 137mg	46% 323mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	1.4% 52.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Multi-grain Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 5 oz of Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Multi-grain Bread:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B5 and 118 times more Vitamin C than Multi-grain Bread.
• While 5 oz of Multi-grain Bread contain 2.3 times more Vitamin B1, 4.2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 3.7 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 5 ounces of Multi-grain Bread have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Multi-grain Bread:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Potassium than Multi-grain Bread.
• While 5 oz of Multi-grain Bread contain 7.9 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, 2.8 times more Magnesium, 9.2 times more Manganese, 2.4 times more Phosphorus, 329 times more Selenium and 4.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Multi-grain Bread contain similar levels of Sodium per five ounces.
• 5 ounces of Oven-heated 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.2 times more Fat and 1.2 times more Saturated Fat than Multi-grain Bread.
• While 5 oz of Multi-grain Bread contain 1.6 times more Energy, 11.4 times more Omega 3, 5.9 times more Omega 6, 1.6 times more Carbohydrate, 22 times more Sugars, more Fructose, 3.2 times more Fiber and 5.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6