Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Sauerkraut with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	10% 290kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.4% 0.067g	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	6.53% 8.5g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	4.87% 3.53g	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	0.11% 0.079g	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	% 0.28g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	20% 0.26mg	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	12% 47.6μg	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	32.4% 29mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	13% 0.3mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	9.92% 337mg	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	87.4% 1312mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Sauerkraut with Liquids 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 Canned Sauerkraut with Liquids 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 Canned Sauerkraut with Liquids:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 5 times more Vitamin B1, 1.7 times more Vitamin B2, 15 times more Vitamin B3, 4.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Sauerkraut with Liquids.
• While 7 oz of Canned Sauerkraut Solids and Liquids contain 1.9 times more Vitamin C and 6.2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 7 ounces of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Sauerkraut Solids and Liquids 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 Canned Sauerkraut with Liquids:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Magnesium, 4.1 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Zinc than Canned Sauerkraut with Liquids.
• While 7 oz of Canned Sauerkraut Solids and Liquids contain 2.3 times more Calcium, 2.4 times more Iron, 1.9 times more Sodium and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Sauerkraut with Liquids contain similar levels of Copper and Manganese per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 7 ounces of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Sauerkraut Solids and Liquids 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 7.7 times more Energy, 35.6 times more Fat, 36.7 times more Saturated Fat, 5.6 times more Carbohydrate and 2.6 times more Protein than Canned Sauerkraut with Liquids.
• While 7 oz of Canned Sauerkraut Solids and Liquids contain 2.1 times more Omega 3, 8.5 times more Sugars and 1.5 times more Fiber 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
• 7 ounces of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.