Comparing Nutrients in 5 ounces Sugar, turbinado VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sugar, turbinado	0%	0%	100%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Sugar, turbinado	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	19.5% 566kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	NA	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	109% 141g	26% 34g	130g per day for Men 19-50 years
Sugars	194% 141g	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% 0g	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	% 0g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 141g	% 0.2g	g per day for Men 19-50 years
Fiber	NA	7.46% 2.83g	38g per day for Men 19-50 years
Protein	0% 0g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Sugar, turbinado	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	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	NA	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

	Sugar, turbinado	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	1.4% 0.013mg	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	6.56% 0.52mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.83% 0.065mg	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	0.2% 1.4mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	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	0.28% 4.25mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.001% 0.043g	2.57% 95g	3700g per day for Men 19-50 years

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

Both Sugar, turbinado and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of vitamins per 5 oz

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.6 times more Copper, 1.7 times more Iron, 10.5 times more Magnesium, 3.4 times more Manganese, 81 times more Phosphorus, 13.1 times more Potassium, 116.3 times more Sodium, 11.3 times more Zinc and 2237 times more Water than Sugar, turbinado.
• Both Sugar, turbinado and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sugar, turbinado has 2.7 times more Energy, 4.2 times more Carbohydrate and 472.3 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Fat and more Protein than Sugar, turbinado.
• Both Sugar, turbinado as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.