Comparing Nutrients in 7 ounces Dried Beechnuts VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Dried Beechnuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	39.4% 1143kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	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	51% 66.5g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	22% 12.3g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	50.3% 0.6mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	17% 15.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.2% 2mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	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	61% 4.9mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	0% 0mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Beechnuts have 2.9 times more Vitamin B1, 10 times more Vitamin B2, 2.1 times more Vitamin B5, 3.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 2 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dried Beechnuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Beechnuts have 8.7 times more Copper, 4 times more Iron, 8.5 times more Manganese and 2.7 times more Potassium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 13 times more Calcium, more Magnesium, more Phosphorus, 9.2 times more Sodium and 10.2 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Beechnuts have 3.9 times more Energy, 10 times more Fat, 4.6 times more Saturated Fat, 106.3 times more Omega 3, 72.4 times more Omega 6, 1.4 times more Carbohydrate and 2.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Dried Beechnuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.