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

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Onion Powder	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	16.7% 483kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	30% 39g	130g per day for Men 19-50 years
Sugars	13% 9.4g	0.57% 0.41g	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	3.27% 2.37g	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	% 1.03g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 0.24g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	26.3% 14.8g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.3% 1mg	18.8% 0.24mg	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	22.7% 91μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37% 33mg	18.6% 16.7mg	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	2.55% 0.38mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	54.4% 544mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	23% 0.21mg	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	69% 5.53mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	13.5% 0.31mg	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	65.2% 456mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	41% 1396mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.21% 7.64g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion Powder VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Onion Powder versus 5 oz of Oven-heated 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 Onion Powder vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Onion Powder have 3.7 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B5, 4.2 times more Vitamin B6, 2.9 times more Vitamin B9, 2 times more Vitamin C and 1.8 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.7 times more Vitamin B3 than Onion Powder Spices.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Onion Powder Spices as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Onion Powder have 29.5 times more Calcium, 4.1 times more Copper, 5.2 times more Iron, 4 times more Magnesium, 5.9 times more Manganese, 3.3 times more Phosphorus, 2.1 times more Potassium, 143 times more Selenium and 10.1 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.4 times more Sodium than Onion Powder Spices.
• 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 Onion Powder have 2.1 times more Energy, 2.9 times more Carbohydrate, 22.9 times more Sugars, more Fructose, 6.6 times more Fiber and 4.1 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.9 times more Fat and 4.9 times more Saturated Fat than Onion Powder Spices.
• Both Onion Powder Spices as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.