Comparing Nutrients in 5 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned low Salt Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Canned low Salt Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Energy	7.87% 228kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	7.08% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	14.7% 19g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	5.06% 3.67g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	12.5% 6.97g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	51.6% 0.67mg	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	8.86% 35.4μg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned low Salt Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	24% 0.22mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	50.4% 1.16mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned low Salt Chickpeas with Liquids 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 Canned low Salt Chickpeas with Liquids 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 Canned low Salt Chickpeas with Liquids:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.8 times more Vitamin B1, 2.1 times more Vitamin B2, 16.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 118 times more Vitamin C than Canned low Salt Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids low Salt contain 2.8 times more Vitamin B6 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 Canned low Salt Chickpeas with Liquids provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned low Salt Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Chickpeas Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned low Salt Chickpeas with Liquids:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.2 times more Phosphorus, 3.3 times more Potassium and 3 times more Sodium than Canned low Salt Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids low Salt contain 2.7 times more Calcium, 1.6 times more Iron, 3.7 times more Manganese, 20 times more Selenium and 1.7 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 Canned low Salt Chickpeas with Liquids contain similar levels of Copper and Magnesium 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 1.8 times more Energy, 2.6 times more Fat, 5.3 times more Saturated Fat and 2 times more Carbohydrate than Canned low Salt Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids low Salt contain 1.8 times more Omega 3, 3 times more Omega 6, 8.9 times more Sugars, 1.9 times more Fiber and 2 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