Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Amaranth	Recommended Dietary Allowance
Energy	10% 290kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	3.23% 3.14g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	NA	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	0% 0g	NA	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	11% 4.17g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	17.2% 0.22mg	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	15.4% 61.5μg	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	17% 15.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Amaranth	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	33% 0.3mg	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	15.4% 1.23mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	73.7% 1.7mg	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	23% 161mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Amaranth per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Cooked Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 7.1 times more Vitamin B1, 1.7 times more Vitamin B2, 9.1 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Amaranth.
• 7 ounces of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Amaranth Grain have insufficient amounts of Vitamin E in seven ounces.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.8 times more Potassium and 58.2 times more Sodium than Cooked Amaranth.
• While 7 oz of Cooked Amaranth Grain contain 3.6 times more Calcium, 1.9 times more Copper, 3.4 times more Iron, 3.1 times more Magnesium, 5.4 times more Manganese, 1.8 times more Phosphorus, 11 times more Selenium and 2.5 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 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 Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Energy, 3.2 times more Fat and 1.3 times more Carbohydrate than Cooked Amaranth.
• While 7 oz of Cooked Amaranth Grain contain 1.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Amaranth offer comparable quantities of Fiber per seven ounces.