Comparing Nutrients in 7 ounces Protein Bread VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Protein Bread	20%	8%	72%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Protein Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	16.8% 486kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.37g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	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	67% 87g	42% 54.6g	130g per day for Men 19-50 years
Sugars	3.94% 2.86g	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	NA	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12% 4.56g	38g per day for Men 19-50 years
Protein	43% 24g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Protein Bread	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	59.5% 0.71mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	57.5% 230μg	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	0% 0mg	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	4.76% 0.71mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Protein Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	24.6% 246mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	103% 8.24mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	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	52.4% 367mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	53.4% 802mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.15% 79.4g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Protein Bread vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Protein Bread has 3 times more Vitamin B1, 12.7 times more Vitamin B2, 2 times more Vitamin B3, 5.3 times more Vitamin B9 and 3.6 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 2.4 times more Vitamin B6, more Vitamin C and 1.8 times more Vitamin K than Protein Bread.
• Both Protein Bread and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 7 oz.
• Both Protein Bread 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 7 oz.

Comparing minerals per 7 ounces for Protein Bread vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Protein Bread has 9.5 times more Calcium, 2.9 times more Copper, 5.5 times more Iron, 2.3 times more Magnesium, 6.7 times more Manganese, 1.9 times more Phosphorus, 329 times more Selenium and 4.6 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 1.5 times more Potassium and 1.6 times more Water than Protein Bread.
• Both Protein Bread and Oven-heated 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:

• Protein Bread has 1.5 times more Energy, 3.3 times more Omega 3, 3.4 times more Omega 6, 1.6 times more Carbohydrate, 5 times more Sugars, 1.3 times more Fiber and 4.8 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 2.3 times more Fat and 3.3 times more Saturated Fat than Protein Bread.
• Both Protein Bread as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.