Comparing Nutrients in 7 ounces Toasted Multi-grain Bread VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Toasted Multi-grain Bread	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	19.7% 572kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	5.88% 1.9g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	27.7% 0.44g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	19% 13.8g	0.57% 0.42g	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	7.3% 5.3g	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	% 3.65g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.28g	g per day for Men 19-50 years
Fiber	42.3% 16g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	51.5% 29g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	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	40% 0.48mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	30% 0.39mg	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	34.7% 139μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	17% 15.3mg	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	5.3% 0.79mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	67.7% 0.61mg	17% 0.15mg	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	67.5% 5.4mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	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	70% 490mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	54.8% 822mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Multi-grain Bread vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Toasted Multi-grain Bread with Whole-grain has 2.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 4 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 77 times more Vitamin C and 1.4 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 7 oz.
• Both Toasted Multi-grain Bread with Whole-grain as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Multi-grain Bread vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Toasted Multi-grain Bread with Whole-grain has 8.5 times more Calcium, 4 times more Copper, 4.4 times more Iron, 4 times more Magnesium, 14 times more Manganese, 3 times more Phosphorus, 71.6 times more Selenium and 5.4 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 1.5 times more Potassium and 2.1 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Multi-grain Bread with Whole-grain has 2 times more Energy, 13.9 times more Omega 3, 7.1 times more Omega 6, 2 times more Carbohydrate, 33 times more Sugars, more Fructose, 4.1 times more Fiber and 6.2 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 1.3 times more Saturated Fat than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fat per 7 oz.
• Both Toasted Multi-grain Bread with Whole-grain as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.