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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	7.87% 228kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	88.5% 115g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	6.57% 4.76g	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	1.9% 1.4g	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	% 1.26g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 1.4g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	24.6% 9.36g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dry Mashed Potatoes Flakes	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	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	55.5% 8.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	81.6% 1.06mg	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	16.3% 65.2μg	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	128% 115mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	25.4% 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	13.3% 1.06mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	9.92% 0.23mg	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	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	0.25% 9.33g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Dry Mashed Potatoes Flakes 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 Dry Mashed Potatoes Flakes 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 Dry Mashed Potatoes Flakes:

• 5 oz of Dehydrated Mashed Potatoes Flakes contain 8.1 times more Vitamin B1, 3.5 times more Vitamin B2, 2.9 times more Vitamin B3, 4.2 times more Vitamin B5, 4.3 times more Vitamin B6, 2.1 times more Vitamin B9, 6.9 times more Vitamin C and 3.8 times more Vitamin K 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 K
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Manganese and 5.1 times more Sodium than Dry Mashed Potatoes Flakes.
• While 5 oz of Dehydrated Mashed Potatoes Flakes contain 2.1 times more Calcium, 1.6 times more Iron, 2.4 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium, 134 times more Selenium and 1.8 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 Dry Mashed Potatoes Flakes contain similar levels of Copper 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 12.5 times more Fat and 6.4 times more Saturated Fat than Dry Mashed Potatoes Flakes.
• While 5 oz of Dehydrated Mashed Potatoes Flakes contain 2.2 times more Energy, 3 times more Carbohydrate, 11.6 times more Sugars, 2.9 times more Fiber and 3.3 times more Protein 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 Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.