Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Split Green Peas	Recommended Dietary Allowance
Energy	10% 290kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	7.96% 7.7g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	20.2% 0.32g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	94% 122g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	8.6% 6.23g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 5.34g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	116% 44g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	21.4% 0.28mg	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	7.44% 29.8μg	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	3.97% 3.57mg	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	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Split Green Peas	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	178% 1.6mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	103% 2.36mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.47% 17.2g	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 Split Green Peas:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 4.3 times more Vitamin C than Raw Split Green Peas.
• While Raw Split Green Peas contain 6.8 times more Vitamin B1, 6.6 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5 and 7.6 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 Raw Split Green Peas 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 Split Green Peas:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 69.8 times more Sodium and 7.7 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 3.5 times more Calcium, 10.5 times more Copper, 7.6 times more Iron, 3 times more Magnesium, 7.6 times more Manganese, 4.1 times more Phosphorus, 2.2 times more Potassium, 21.4 times more Selenium and 10.3 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 7 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Fat and 3.1 times more Saturated Fat than Raw Split Green Peas.
• While Raw Split Green Peas contain 2.5 times more Energy, 10.2 times more Omega 3, 3.4 times more Omega 6, 2.6 times more Carbohydrate, 15 times more Sugars, 11.1 times more Fiber and 9.9 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 Raw Split Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.