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

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Whole Wheat Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	16.6% 482kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	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	78.5% 102g	30% 39g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	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	0.098% 0.071g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.51g	% 0.24g	g per day for Men 19-50 years
Fiber	40% 15g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	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	59.3% 0.71mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.4% 0.58mg	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	15.6% 62.4μg	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	0% 0mg	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	6.7% 1mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	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	63.8% 5.1mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	251% 5.76mg	13.5% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	184% 83μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72.3% 506mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	159% 87.6μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	2.4% 89.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Whole Wheat Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Whole-grain Wheat Flour has 4.1 times more Vitamin B1, 5.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.2 times more Vitamin B5, 2.4 times more Vitamin B6, 2 times more Vitamin B9 and 7.1 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin K per 5 oz.
• Both Whole-grain Wheat Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

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

• Whole-grain Wheat Flour has 2.6 times more Calcium, 2.8 times more Copper, 4.8 times more Iron, 4.9 times more Magnesium, 18.6 times more Manganese, 3.7 times more Phosphorus, 618 times more Selenium and 6.5 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Potassium, 195.5 times more Sodium and 5.9 times more Water than Whole-grain Wheat Flour.

Comparison of macro-nutrients per 5 ounces:

• Whole-grain Wheat Flour has 2.1 times more Energy, 4.1 times more Omega 3, 3.9 times more Omega 6, 2.6 times more Carbohydrate, 4.7 times more Fiber and 5.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Fat and 2.5 times more Saturated Fat than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.