Comparing Nutrients in 5 ounces Rowal VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Rowal	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	5.43% 157kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	26% 34g	130g per day for Men 19-50 years
Sugars	27.6% 20g	0.41% 0.3g	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	0.98% 0.71g	0% 0g	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	% 1.56g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0.2g	g per day for Men 19-50 years
Fiber	23% 8.8g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Rowal	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3% 27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	21.4% 0.28mg	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	NA	11% 44μg	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	40.6% 36.6mg	12% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	12% 0.11mg	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	39% 3.1mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	9.68% 0.22mg	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	10.5% 73.7mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.74% 101g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Rowal versus 5 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rowal vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Rowal have more Vitamin A and 3.4 times more Vitamin C than Frozen Crinkle Cut French Fried Potatoes with Salt.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A

Comparing minerals per 5 ounces for Rowal vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Rowal have 13.8 times more Copper, 3.5 times more Iron, 1.5 times more Magnesium and 1.3 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Phosphorus, 2.9 times more Potassium and 87.3 times more Sodium than Raw Rowal.
• Both Rowal and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Manganese per five ounces.
• Both Raw Rowal as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rowal have 67.1 times more Sugars and 3.1 times more Fiber than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Energy, 2.5 times more Fat and 5.1 times more Saturated Fat than Raw Rowal.
• Both Rowal and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate and Protein per five ounces.