Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	10% 290kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	4.5% 0.77g	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	129% 168g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	2.46% 1.8g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Puddings, all flavors except chocolate, low calorie, instant, dry mix	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	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	0.17% 0.028mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	0.76% 0.01mg	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	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	8.38% 0.075mg	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	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	3.54% 0.081mg	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	671% 4699mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	496% 7442mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.37% 13.6g	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 Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 21.2 times more Vitamin B1, 1.8 times more Vitamin B2, 152.9 times more Vitamin B3, 9.5 times more Vitamin B5, 39.2 times more Vitamin B6, 31 times more Vitamin B9, more Vitamin C and 1.2 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While Puddings, all flavors except chocolate, low calorie, instant, dry mix contain more Vitamin B12 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 Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2 times more Copper, 1.6 times more Iron, 4.2 times more Magnesium, 3.8 times more Manganese, 12.7 times more Potassium, 3.4 times more Zinc and 9.8 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 11 times more Calcium, 29.2 times more Phosphorus, 1.6 times more Selenium and 10.7 times more Sodium 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 5.5 times more Fat, 12.6 times more Saturated Fat, 2.5 times more Fiber and 2.9 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 2.4 times more Energy, 2.9 times more Omega 3, 1.5 times more Omega 6, 3.5 times more Carbohydrate and 4.3 times more Sugars 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 Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.