Comparing Nutrients in 7 ounces Apples no Skin VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Apples no Skin	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.3% 95kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	42% 54.6g	130g per day for Men 19-50 years
Sugars	27.6% 20g	0.79% 0.58g	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	16.5% 12g	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	% 6.45g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 0.34g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	12% 4.56g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	26.3% 0.34mg	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	0% 0μg	11% 43.7μg	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	8.8% 7.94mg	26% 23.4mg	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	0.66% 0.099mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	32% 0.29mg	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	1.74% 0.14mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	19% 0.43mg	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	3.1% 22mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.65% 172g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples no Skin VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Apples no Skin versus 7 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 7 ounces of Apples no Skin vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.4 times more Vitamin B1, 23.5 times more Vitamin B3, 6.9 times more Vitamin B5, 4.6 times more Vitamin B6, more Vitamin B9 and 3 times more Vitamin C than Raw Apples without skin.
• Both Apples no Skin and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Apples no Skin have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Apples without skin as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Apples no Skin vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Apples no Skin have 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.7 times more Copper, 10.7 times more Iron, 7 times more Magnesium, 5.8 times more Manganese, 8.8 times more Phosphorus, 5.2 times more Potassium, more Sodium and 8 times more Zinc than Raw Apples without skin.
• 7 ounces of Apples no Skin lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Apples without skin as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apples no Skin have 34.8 times more Sugars and more Fructose than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.4 times more Energy, 39.5 times more Fat, 51.5 times more Saturated Fat, 2.2 times more Carbohydrate, 1.8 times more Fiber and 9.3 times more Protein than Raw Apples without skin.
• 7 ounces of Apples no Skin provide inadequate amounts of Energy and Protein
• Both Raw Apples without skin 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 seven ounces.