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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Molasses	0%	0%	100%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Molasses	Recommended Dietary Allowance
Energy	7.87% 228kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	81.5% 106g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	146% 106g	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	25% 18g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 41.7g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	0% 0g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Molasses	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	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	0.22% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	8.24% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	73% 0.95mg	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	0% 0μg	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% 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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Molasses	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	76.7% 0.69mg	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	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	94% 2.17mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	61% 2075mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	0.84% 31g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3 times more Vitamin B1, 15.5 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B9, more Vitamin C and more Vitamin K than Molasses.
• While Molasses contain 1.6 times more Vitamin B5 and 3.9 times more Vitamin B6 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Molasses have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 5 oz.

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

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.1 times more Phosphorus, 10.6 times more Sodium, 1.4 times more Zinc and 2.9 times more Water than Molasses.
• While Molasses contain 15.8 times more Calcium, 3.4 times more Copper, 6.3 times more Iron, 8.6 times more Magnesium, 7 times more Manganese, 3.1 times more Potassium and 178 times more Selenium than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 5 ounces:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 51.3 times more Fat, 60.1 times more Saturated Fat, more Omega 3, 5.7 times more Omega 6, more Fiber and more Protein than Molasses.
• While Molasses contain 1.8 times more Energy, 2.7 times more Carbohydrate, 257.7 times more Sugars and more Fructose than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Molasses have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.