Comparing Nutrients in 5 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Pectin, unsweetened, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Pectin, unsweetened, dry mix	0%	1%	99%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Pectin, unsweetened, dry mix	Recommended Dietary Allowance
Energy	7.87% 228kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	99% 128g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	% 0.17g	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	32% 12g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Pectin, unsweetened, dry mix	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	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	0.044% 0.007mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	1.1% 0.014mg	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	0.35% 1.4μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Pectin, unsweetened, dry mix	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	66% 0.6mg	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	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	4.3% 0.099mg	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	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Pectin, unsweetened, dry mix 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 Pectin, unsweetened, dry mix 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 Pectin, unsweetened, dry mix:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 15.3 times more Vitamin B1, 427 times more Vitamin B3, 4.5 times more Vitamin B5, 17.2 times more Vitamin B6, 22 times more Vitamin B9 and more Vitamin C than Pectin, unsweetened, dry mix.
• While 5 oz of Pectin, unsweetened, dry mix contain 1.9 times more Vitamin B2 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Pectin, unsweetened, dry mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Pectin, unsweetened, dry mix have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Pectin, unsweetened, dry mix:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 28 times more Magnesium, 3.1 times more Manganese, 48.5 times more Phosphorus, 67.3 times more Potassium and 2 times more Sodium than Pectin, unsweetened, dry mix.
• While 5 oz of Pectin, unsweetened, dry mix contain 2.9 times more Copper and 3.6 times more Iron 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 Pectin, unsweetened, dry mix contain similar levels of Zinc per five ounces.
• 5 ounces of Pectin, unsweetened, dry mix lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Pectin, unsweetened, dry mix lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 17.1 times more Fat, 21.6 times more Saturated Fat and 8.4 times more Protein than Pectin, unsweetened, dry mix.
• While 5 oz of Pectin, unsweetened, dry mix contain 2 times more Energy, 3.3 times more Carbohydrate and 3.7 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Pectin, unsweetened, dry mix provide inadequate amounts of Protein
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Pectin, unsweetened, dry mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.