Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	10% 290kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	7.55% 1.3g	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	126% 163g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	1.04% 0.75g	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	14% 5.36g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	13% 0.17mg	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	61.5% 246μg	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	17% 15.3mg	0% 0mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	15.4% 1.23mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	55% 1.26mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	77.2% 42.5μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	112% 1685mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.18% 6.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Crackers, saltines, fat-free, low-sodium:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.3 times more Vitamin B6 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 4.9 times more Vitamin B1, 15.9 times more Vitamin B2, 2.7 times more Vitamin B3, 4 times more Vitamin B9 and 2.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Crackers, saltines, fat-free, low-sodium have similar amounts of Vitamin B5 per 7 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Crackers, saltines, fat-free, low-sodium:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.3 times more Potassium and 19.7 times more Water than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 1.7 times more Calcium, 1.9 times more Copper, 12.5 times more Iron, 4.1 times more Manganese, 1.4 times more Phosphorus, 42.8 times more Selenium, 2.4 times more Sodium and 2.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Crackers, saltines, fat-free, low-sodium have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.1 times more Fat and 5.1 times more Saturated Fat than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 2.7 times more Energy, 2.4 times more Omega 3, 2.5 times more Omega 6, 3.4 times more Carbohydrate, 1.4 times more Fiber and 4.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.