Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, fig bars	Recommended Dietary Allowance
Energy	10% 290kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	6.96% 2.23g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	30% 5.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	108% 141g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	127% 92g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	11.4% 0.15mg	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	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17% 15.3mg	0.66% 0.6mg	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	1.32% 0.2mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, fig bars	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	32.4% 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	15.4% 1.23mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	29.6% 0.68mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.88% 32.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Cookies, fig bars 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 Cookies, fig bars 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 Cookies, fig bars:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 25.7 times more Vitamin C than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 1.5 times more Vitamin B1, 5.9 times more Vitamin B2, more Vitamin B12, 6.5 times more Vitamin E and 2.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cookies, fig bars provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 7 ounces of Cookies, fig bars have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cookies, fig bars:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Phosphorus and 1.8 times more Potassium than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 4.9 times more Calcium, 1.9 times more Copper, 4.7 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese and 6.6 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cookies, fig bars contain similar levels of 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 oz of Cookies, fig bars contain 2.4 times more Energy, 1.5 times more Fat, 11.4 times more Omega 3, 10.2 times more Omega 6, 3 times more Carbohydrate, 220.8 times more Sugars, 2.3 times more Fiber and 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 Cookies, fig bars offer comparable quantities of Saturated Fat per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6