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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Tempeh	39%	47%	14%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Tempeh	Recommended Dietary Allowance
Energy	7.87% 228kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	33.8% 5.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	8.33% 11g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	5.28% 3.83g	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	14% 5.24g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	51.4% 28.8g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Tempeh	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	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	23.4% 0.3mg	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	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	4.72% 0.11μg	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	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Tempeh	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	88% 0.79mg	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% 3.83mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	80% 1.84mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	17% 584mg	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	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Tempeh 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 Tempeh 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 Tempeh:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B1, 1.8 times more Vitamin B5 and more Vitamin C than Tempeh.
• While 5 oz of Tempeh contain 11.5 times more Vitamin B2, 1.3 times more Vitamin B6, 4 times more Vitamin E and 8.4 times more Vitamin K 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 Tempeh provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Tempeh have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Tempeh have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 43.4 times more Sodium than Tempeh.
• While 5 oz of Tempeh contain 8.5 times more Calcium, 3.9 times more Copper, 3.6 times more Iron, 2.9 times more Magnesium, 5.9 times more Manganese, 2.7 times more Phosphorus and 2.9 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 Tempeh contain similar levels of Potassium per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Tempeh lack sufficient amounts of 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 3.6 times more Carbohydrate than Tempeh.
• While 5 oz of Tempeh contain 2.1 times more Fat, 2.3 times more Saturated Fat, 13.8 times more Omega 3, 14.3 times more Omega 6, 9.3 times more Sugars, 1.6 times more Fiber and 8.1 times more Protein 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 Tempeh offer comparable quantities of Energy per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6