Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Maitake Mushrooms	Recommended Dietary Allowance
Energy	10% 290kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	1.05% 0.18g	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	10.6% 14g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	5.67% 4.1g	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	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	% 0.14g	% 3.45g	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	14% 5.36g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Maitake Mushrooms	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	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	81.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	216% 64.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.4% 61.5μg	10.4% 41.7μg	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	371% 2229IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	55.6% 0.5mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	5.1% 0.12mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.85% 179g	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 Maitake Mushrooms:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B5, 3.5 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.4 times more Vitamin B1, 6.5 times more Vitamin B2, 3.1 times more Vitamin B3 and more Vitamin D 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 Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 7 oz.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 13 times more Calcium, 2.1 times more Iron, 2.1 times more Magnesium, 2.7 times more Manganese, 1.9 times more Potassium and 349 times more Sodium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 3.3 times more Copper, 4.4 times more Selenium, 2.2 times more Zinc and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Maitake Mushrooms have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.7 times more Energy, 26.3 times more Fat, 41.6 times more Saturated Fat, more Omega 3, 2.8 times more Omega 6, 3.4 times more Carbohydrate and 1.2 times more Protein than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 9.9 times more Sugars and 1.4 times more Fiber 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 Raw Maitake Mushrooms have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.