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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Zante Currants	Recommended Dietary Allowance
Energy	10% 290kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.41% 0.069g	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	118% 153g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	170% 124g	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	89% 64.5g	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	% 59g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	23% 8.73g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	20% 3.2mg	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	45% 0.59mg	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	4.96% 20μg	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	10.4% 9.33mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Zante Currants	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	65.7% 0.59mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	29.8% 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	28% 196mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.94% 35g	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 Dried Zante Currants:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 1.6 times more Vitamin C than Dried Zante Currants.
• While Dried Zante Currants contain 1.5 times more Vitamin B1, 3.8 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.6 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 as well as Dried Zante Currants 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 Dried Zante Currants:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 8.1 times more Sodium and 3.8 times more Water than Dried Zante Currants.
• While Dried Zante Currants contain 6.8 times more Calcium, 3.9 times more Copper, 3 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 2 times more Potassium and 1.4 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Dried Zante Currants have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 22.7 times more Fat, 14.7 times more Saturated Fat, 1.3 times more Omega 3 and 7.3 times more Omega 6 than Dried Zante Currants.
• While Dried Zante Currants contain 2 times more Energy, 3.2 times more Carbohydrate, 296.6 times more Sugars, more Fructose, 2.2 times more Fiber and 1.5 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 Dried Zante Currants have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.