Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Dark Raisins	Recommended Dietary Allowance
Energy	10% 290kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.46% 0.077g	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	121% 157g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	178% 129g	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	95% 69g	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	% 60.5g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Dark Raisins	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	9.5% 1.52mg	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	26.6% 0.35mg	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	2.5% 9.92μg	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	5.07% 4.56mg	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	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Dark Raisins	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11.6% 464μg	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	44.4% 3.55mg	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	24.2% 0.56mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.83% 30.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Dark Raisins 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 Dark Raisins 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 Dark Raisins:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.8 times more Vitamin B3, 6.2 times more Vitamin B9 and 3.3 times more Vitamin C than Dark Raisins.
• While 7 oz of Dark Seedless Raisins contain 3.4 times more Vitamin B2 and 1.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Dark Raisins provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 7 ounces of Dark Raisins have insufficient amounts of Vitamin B9
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 13.4 times more Sodium than Dark Raisins.
• While 7 oz of Dark Seedless Raisins contain 4.8 times more Calcium, 3.5 times more Copper, 2.9 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese and 2 times more Potassium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Dark Raisins contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dark Seedless Raisins lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 20 times more Fat and 13.3 times more Saturated Fat than Dark Raisins.
• While 7 oz of Dark Seedless Raisins contain 2 times more Energy, 3.3 times more Carbohydrate, 310.4 times more Sugars, more Fructose, 2.3 times more Fiber and 1.4 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 Dark Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.