Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	10% 290kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	10% 1.7g	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	112% 145g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	7.1% 5.16g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 1.2g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	52.7% 20g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	51% whole wheat Pasta	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	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	99% 15.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	42.7% 0.56mg	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	29.3% 117μg	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	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	94% 0.85mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	193% 4.45mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	250% 138μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.47% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS 51% whole wheat Pasta 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 51% whole wheat Pasta 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 51% whole wheat Pasta:

• 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 3.5 times more Vitamin B1, 5.2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 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 Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs 51% whole wheat Pasta:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 31.7 times more Sodium than 51% whole wheat Pasta.
• While 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 2.1 times more Calcium, 5.5 times more Copper, 5.4 times more Iron, 5 times more Magnesium, 14.3 times more Manganese, 3.5 times more Phosphorus, 138.8 times more Selenium and 7.1 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and 51% whole wheat Pasta contain similar levels of Potassium 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 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Fat and 3.6 times more Saturated Fat than 51% whole wheat Pasta.
• While 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 2.5 times more Energy, 3.9 times more Omega 3, 3.4 times more Omega 6, 3.1 times more Carbohydrate, 12.4 times more Sugars, 5.1 times more Fiber and 5.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6