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

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Pumpernickel Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17% 496kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	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	72.5% 94g	42% 54.6g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	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	34% 13g	12% 4.56g	38g per day for Men 19-50 years
Protein	31% 17.3g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel 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	54% 0.65mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	46% 185μg	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	5.56% 0.83mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	71% 5.7mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	50.5% 353mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.03% 75.2g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Pumpernickel Bread 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 Pumpernickel Bread vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Pumpernickel Bread have 2.7 times more Vitamin B1, 9.8 times more Vitamin B2, 1.4 times more Vitamin B3, 4.2 times more Vitamin B9 and 4.2 times more Vitamin E 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 1.4 times more Vitamin B6 and more Vitamin C than Pumpernickel Bread.
• Both Pumpernickel Bread and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Pumpernickel Bread have insufficient amounts of Vitamin C
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Pumpernickel Bread as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Pumpernickel Bread have 5.2 times more Calcium, 2 times more Copper, 3.8 times more Iron, 1.9 times more Magnesium, 6 times more Manganese, 1.8 times more Phosphorus, 245 times more Selenium, 1.5 times more Sodium and 3.7 times more Zinc 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 2.3 times more Potassium than Pumpernickel Bread.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pumpernickel Bread have 1.6 times more Energy, 5.1 times more Omega 3, 4 times more Omega 6, 1.7 times more Carbohydrate, 2.8 times more Fiber and 3.5 times more Protein 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 1.7 times more Fat and 2.5 times more Saturated Fat than Pumpernickel Bread.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6