Comparing Nutrients in 5 ounces Van's, Gluten Free, Totally Original Pancakes VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Van's, Gluten Free, Totally Original Pancakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.5% 305kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	6.65% 6.45g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	7.85% 1.34g	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	44% 57g	26% 34g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	0.84% 0.61g	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	% 0.48g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 4.66g	% 0.2g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	8.38% 4.7g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Pancakes	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	8.27% 0.099mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	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	8.18% 0.11mg	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	3.2% 12.8μg	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

	Van's, Gluten Free, Totally Original Pancakes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	12.4% 0.99mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	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	62% 434mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	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	31.3% 469mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	1.92% 71.2g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Van's, Gluten Free, Totally Original Pancakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B6 and 3.4 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2 per 5 oz.

Comparing minerals per 5 ounces for Van's, Gluten Free, Totally Original Pancakes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Van's, Gluten Free, Totally Original Pancakes have 3 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 5.9 times more Manganese, 3.8 times more Phosphorus and 1.6 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3 times more Potassium and 1.3 times more Water than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Van's, Gluten Free, Totally Original Pancakes have 1.5 times more Energy, 18.2 times more Omega 3, 3.7 times more Omega 6, 1.7 times more Carbohydrate, 19.3 times more Sugars and 1.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Saturated Fat and 1.3 times more Fiber than Van's, Gluten Free, Totally Original Pancakes.
• Both Van's, Gluten Free, Totally Original Pancakes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fat per 5 oz.
• Both Van's, Gluten Free, Totally Original Pancakes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.