Comparing Nutrients in 7 ounces Cake, pound, commercially prepared, fat-free VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cake, pound, commercially prepared, fat-free	8%	4%	88%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cake, pound, commercially prepared, fat-free	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	19.4% 562kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	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	93% 121g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	94% 68g	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	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	19% 10.7g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cake, pound, commercially prepared, fat-free	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	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	21.3% 85.3μg	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% 0mg	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	0.13% 0.02mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pound, commercially prepared, fat-free	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	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	51% 4.1mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	41.4% 290mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	45% 677mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pound, commercially prepared, fat-free VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cake, pound, commercially prepared, fat-free versus 7 oz of 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 Cake, pound, commercially prepared, fat-free vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Cake, pound, commercially prepared, fat-free have more Vitamin A, 8.2 times more Vitamin B2 and 1.4 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 16.3 times more Vitamin B6 and more Vitamin C than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6 and Vitamin C
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Cake, pound, commercially prepared, fat-free as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cake, pound, commercially prepared, fat-free vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Cake, pound, commercially prepared, fat-free have 3.3 times more Calcium, 3.3 times more Iron, 1.8 times more Phosphorus and 10.6 times more Selenium than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Copper, 2.1 times more Magnesium and 3.5 times more Potassium than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Manganese, Sodium and Zinc per seven ounces.
• 7 ounces of 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 Cake, pound, commercially prepared, fat-free have 1.9 times more Energy, 1.6 times more Omega 6, 2.5 times more Carbohydrate, 163.5 times more Sugars and 2.3 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.2 times more Fat, 4.8 times more Saturated Fat and 1.8 times more Fiber than Cake, pound, commercially prepared, fat-free.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Cake, pound, commercially prepared, fat-free as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in seven ounces.