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

Macros Ratio

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

Macro Nutrients

	Toasted Protein Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	18.5% 536kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	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	73.4% 95g	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	17.2% 6.55g	12% 4.56g	38g per day for Men 19-50 years
Protein	46.8% 26g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	52.4% 0.63mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.4% 0.77mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 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	49% 196μg	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

	Toasted Protein Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	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	113% 9.05mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	69.3% 1.6mg	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	53.6% 375mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	58.7% 881mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.82% 67.5g	3.4% 125g	3700g per day for Men 19-50 years

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

• Toasted Protein Bread with Gluten has 2.6 times more Vitamin B1, 12.5 times more Vitamin B2, 2 times more Vitamin B3, 4.5 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 1.6 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C and 1.8 times more Vitamin K than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten 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 Toasted Protein Bread vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Toasted Protein Bread with Gluten has 10.5 times more Calcium, 1.4 times more Copper, 6.1 times more Iron, 2 times more Magnesium, 3.7 times more Manganese, 1.9 times more Phosphorus, 362 times more Selenium and 2.9 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 1.4 times more Potassium and 1.9 times more Water than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten 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:

• Toasted Protein Bread with Gluten has 1.7 times more Energy, 3.6 times more Omega 3, 3.7 times more Omega 6, 1.7 times more Carbohydrate, 5 times more Sugars, 1.4 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 3 times more Saturated Fat than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten 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.